Low Fat Sea Bass with a Pesto Sauce

By the wlr team

  • Recipe makes: 4 servings
  • Prep time:
    20 mins
  • Cook time: 25 mins
  • Calories: 486
    per serving

Ingredients

  • 4 Fish/920g Sea Bass, Whole, Fresh, Marks & Spencer
  • 40g Walnuts, Pieces, Tesco
  • 4 Servings/40g Spring Onions, Baby, Sainsbury's
  • 1 Clove/3g Garlic, Raw, Average
  • 10g Parsley, Fresh, Average
  • 3 Tbsps/45ml Oil, Olive, Extra Virgin, Average
  • 10 Sprays/2ml Oil, Olive, Extra Virgin, Only 1 Cal, Spray, Fry Light
  • 1 Pack/85g Watercress, Fresh, Washed, Ready to Serve, Sainsbury's

Method

Preparation:

Preheat oven to 200C/400F/Gas mark 7.
Wash and dry the fish then make 3 diagonal slashes across both sides.
Toast walnuts.
Chop spring onions.
Finely chop the parsley.
Peel and finely chop the garlic.

Method:

1. Make the pesto by adding together walnuts that have been toasted, chopped spring onions, garlic, 2 tbsp. fresh chopped parsley and oil. Blend together in a liquidiser until smooth and season to taste.
3. Take the fish and place in a roasting tin that has been sprayed with oil.
4. Spread the pesto over the fish including the inside.
5. Bake for 25 minutes until the flesh turns white.
6. Serve on a bed of watercress.

Nutrition information per serving
Calories (kcal)486
Carbohydrate (g)1.9
Fat (g)30.4
Protein (g)50.8
Fibre (g)2.3
Alcohol (g)0.0
Fruit & Veg0.5

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