Romesco Fish
Lemon-Parmesan Broccoli
Ingredients
- ½ cup sliced almonds
- 6 cloves garlic, minced
- ⅓ cup fresh basil leaves
- ¼ cup olive oil, divided
- 3 Roma tomatoes, coarsely chopped
- 1 cup roasted red peppers
- 6 (6-oz) cod fillets (or use any firm, white fish)
- ½ tsp salt
- ½ tsp pepper
Instructions
- Toast nuts in a dry skillet over medium heat 2 to 3 minutes or until fragrant, stirring often.
- Pulse nuts, garlic, basil, and 2 Tbsp oil in a food processor until finely ground. Add tomatoes and red peppers; pulse until smooth.
- Sprinkle fish with salt and pepper. Cook fish, in batches, in 2 Tbsp hot oil in a large skillet over medium-high heat 2 minutes per side or until browned.
- Pour sauce around fish; cook 6 minutes or until fish flakes with a fork.
Side Dish Ingredients
- 2 (12-oz) pkg broccoli florets
- 2 Tbsp olive oil
- 2 Tbsp freshly grated Parmesan cheese
- 2 Tbsp lemon juice
- ½ tsp salt
- ½ tsp pepper
- 1 clove garlic, minced
Side Dish Instructions
- Microwave broccoli according to package directions.
- Transfer to a serving bowl; add oil, cheese, lemon juice, salt, pepper, and garlic; toss.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
283
|
81
|
364
|
| Fat (g) | 14 | 5 | 19 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 32 | 4 | 36 |
| Carb (g) | 6 | 7 | 13 |
| Fiber (g) | 1 | 3 | 4 |
| Sodium (mg) | 483 | 255 | 738 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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