Peri-Perfect Pesto Baked Fish

Peri-Perfect Pesto Baked Fish

Why This Is Peri-Perfect… This dish is everything your peri body thrives on: light, protein-rich, and full of anti-inflammatory goodness. The fish delivers a clean, easy 30g protein hit — keeping blood sugar steady, reducing cravings, and supporting lean muscle (your metabolic best friend in midlife). The pesto brings healthy fats and antioxidant-rich herbs to calm inflammation and boost brain clarity on those foggier days. It’s quick, gentle on digestion, and deeply satisfying without feeling heavy.

Ingredients (4 serves)

4 x 130g white fish fillets (cod, hoki, basa, or snapper)

4 tbsp basil pesto (choose one made with olive oil to keep it peri-friendly)

4 capsicums, sliced

3 zucchinis, sliced

1 large red onion, sliced

2 tsp olive oil

Salt + pepper, to taste

Optional: squeeze of lemon, fresh basil to serve

Instructions:

1.     Preheat oven to 180°C (fan).

2.     Prep your veg: Add sliced capsicum, zucchini, and red onion to a large baking dish. Toss with 2 tsp olive oil, salt, and pepper.

3.     Bake the veg for 15 minutes to soften.

4.     Add fish: Place fillets on top of the partly-cooked veg. Spread 1 tbsp pesto over each fillet.

5.     Bake another 20 minutes, or until fish flakes easily.

6.     Finish with lemon and fresh basil if you like. Serve with all those gorgeous roasted veggies.

Per serve: 400 calories, 30g protein, 18g carbs, 22g fat, 4g fibre