Top Health Benefits of Grilled Fish with Pesto Sauce You Need to Know

This dish is rich in protein, healthy fats, and antioxidants. The fish provides a great source of lean protein, essential for muscle repair and growth, while the pesto sauce, made with olive oil, basil, and walnuts, offers heart-healthy fats and anti-inflammatory properties. The salad adds a burst of vitamins and fiber, making this meal not only delicious but also nourishing, perfect for a balanced, healthy diet.

Ingredients :

Tilapia : 600 g

Olive Oil : 5 Tablespoon

Parmesan : 2 Tablespoon

Walnuts : 1/3 Cup

Basil (Fresh) : 1 Cup

Garlic : 2 clove

Salt : as needed

black pepper : 1/2 Teaspoon

Lemon : 1 Piece

Tomato : 1/2 Cup

Radish : 2 Piece

Balsamic Vinegar : 2 Tablespoon

A delicious and healthy experience with the tender texture of fish, the aroma of fresh basil, and the delightful taste of Parmesan cheese! 😋🔥

Recipe :

For 4 people

Step 1: Prepare the Pesto Sauce

In a food processor, combine basil leaves, garlic, Parmesan cheese, walnuts, salt, and pepper.
Gradually add olive oil and blend until smooth.

Step 2: Season the Fish

Rub the fish fillets with olive oil, salt, and black pepper.
Set them aside for a few minutes to absorb the seasoning.

Step 3: Grill the Fish

Preheat a grill pan over medium heat or set the oven to 200°C (392°F).
Cook each fillet for about 3-4 minutes per side until golden brown.

Step 4: Prepare the Salad

In a large bowl, mix lettuce, cherry tomatoes, and thinly sliced radish.
Drizzle with balsamic vinegar and olive oil.
Season with salt and pepper, then toss gently.

Step 5: Assemble the Dish

Place the grilled fish fillets on a serving plate.
Spoon the prepared pesto sauce over the fish.
Arrange the fresh salad on the side.
Add lemon wedges for garnish.

Step 6: Serve and Enjoy

Serve the dish warm and enjoy a healthy and delicious meal!

Tips and Tricks for Making the Perfect Grilled Fish with Pesto Sauce

When preparing this dish, it’s essential to ensure that the fish is cooked to the right temperature to prevent it from becoming dry. Use a thermometer to check the internal temperature, which should reach 63°C (145°F) for optimal moisture and texture. Additionally, don’t over-grill the fish, as it can easily become tough. For the pesto sauce, blending the ingredients well is crucial to achieve a smooth consistency.

Nutritional Information and Diet Compatibility of Grilled Fish with Pesto Sauce

This dish is suitable for a variety of diets, including low-carb, gluten-free, and Mediterranean diets. However, individuals following a ketogenic diet may need to adjust the amount of olive oil and nuts in the pesto sauce to ensure the meal is in line with their daily fat intake. It may not be ideal for those following a strict low-fat diet due to the oils and nuts used in the pesto. Additionally, those with nut allergies should substitute the walnuts with seeds like sunflower or pumpkin seeds.