Grilled Fish with a Kale and Sunflower Seeds Pesto Crust
This fish recipe is very easy and quick to make.
You cant go wrong with grilled fish for supper accompanied by roasted tomatoes on the vine, some beetroot and a fresh salad perhaps or even some quinoa or bulgar wheat .
The trick is to prepare my kale and sunflower seed pesto in advance , store it in the fridge in a sealed container and use it over a duration of time with a variety of meals.
As I mentioned in my previous blog post, this kale and sunflower seed pesto offers a host of nutritional benefits.
From the kale which provides minerals , vitamins and a good dose of the bioactive sulforaphane that ‘switches on’ the genes involved in detoxification and reducing oxidation; the sunflower seeds that nourish the body with vitamin E, healthy fats and fibre, to the olive oil that is rich in phyotchemicals and monounsaturated fats.
I made the fish recipe using both hake and trout as I wanted to sus out which one I prefer.
You can interchange your oily fish by either using salmon or trout.
Remember, your oily fish enhances the nutritional benefit of your meal as it is the highest source of omega-3 fatty acids. Omega-3 fats are not only important when it comes to improving cardiac health and increasing your healthy cholesterol levels (HDL), but it also has potent anti-inflammatroy capabilities in the body.
Ingredients (serves 3)
500g fresh trout/salmon/hake fillet
fresh lemon juice
2 tablespoons of olive oil
4 bunches of tomato on the vine
2 heaped tablespoons of my kale & sunflower seed pesto
Salt and pepper to taset
1 Preheat your oven to 180oC
2 If you using hake it should be skinned and filleted. If you use the salmon or trout use a sharp knife, remove the skin from the salmon by placing the knife between the skin and the fish on the one corner. Gently pull the skin with one hand while the other separates the skin and fish with the knife.
3 On a separate roasting tray, place a piece of clean baking paper and lay the salmon skins onto the paper. Using a brush, brush some olive oil onto the skins and add a sprinkle of salt.
4 Cover the skins with another layer of baking paper followed by another roasting tray as well as an empty heavy oven dish on top, keeping the skins flat and thin.
5 Roast the skins for approximately 25-30 minutes depending on your oven – they must be crisp and slightly brown.
6 Place the clean fillets of fish on a piece of foil or non-stick paper and set it on another roasting tray.
7 Spread the kale pesto evenly over the top of the fish fillet, covering all corners
8 With the fish uncovered place it into the oven for approximately 10-15 minutes. The time depends on which fish you have chosen to prepare and how well cooked you like the salmon or trout
9 On a separate baking tray, lay the tomatoes on the vine, drizzle with olive oil and sprinkle with a bit of salt. Pop in the oven for 15 minutes.
10 After 10-15 minutes, remove the fish from the oven. Place it nicely onto a platter or your dinner plate together with the salmon/trout skin.
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
Nourished yet? Comment on what I should write about next?