Fish Fillets with Cilantro Pesto
To prepare pesto: Toast almonds in a small, dry skillet over medium heat, stirring or shaking the pan almost constantly, until golden, 2 to 3 minutes. Remove from the pan and let cool slightly.Advertisement
Drop garlic into a food processor or blender with the motor running. Add the toasted almonds and process until ground. Add cilantro, salt and pepper; process until finely chopped. With the motor running, gradually add canola oil, yogurt and lime juice; process until the mixture forms a paste. Taste and adjust seasonings.
To prepare fish: Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).
Heat olive oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve each portion of fish with about 1 tablespoon pesto.
Make Ahead Tip: Cover and refrigerate the pesto (Steps 1-2) for up to 2 days.
Notes: Catfish: Look for U.S. farmed catfish--it's sustainably raised in nonpolluting inland ponds and fed a mostly vegetarian diet.
Tilapia: U.S. farmed tilapia is considered the best choice--it's raised in closed-farming systems that protect nearby ecosystems. Central and South American tilapia is considered a good alternative. Avoid farmed tilapia from China and Taiwan, where the fish farming pollutes the surrounding environment.
Haddock (Scrod): To get the best choice, ask for U.S. Atlantic “hook-and-line-caught” haddock--this method causes the least damage to the sea floor and has the least bycatch.
1/2 starch, 3 lean meat, 1/2 fat