Solly's Blog
Pesto cod and zucchini
Keto · 4 servings · US measures · 11 min active per original four-serving batch
Pesto cod with zucchini.
One scheduled fish-pan addition, then separate vegetable/fish endpoint checks.
The listed pan and basket capacity, cook times, and thermometer endpoint are for four servings.
Ingredients are scaled; keep food thickness, spacing, settings and safe endpoints fixed. Timings assume the four-serving batch and specified shortcuts. More food can require additional batches.
These newly designed recipes have not been cooked, tasted or stopwatch-tested. Nutrition is an ingredient estimate, not laboratory analysis. Sources support safety, labels or comparable methods; they do not validate this exact recipe.
Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
| Heat oven to 425°F on bake. Use two separate 18×13-inch rimmed metal half-sheet pans. | |||
| Start zucchini first; add fish pan 6 min later. Remove each pan at its own endpoint and serve promptly. | |||
| Pat thawed, 1-inch-thick cod dry; rub with oil and place on its own pan. Then: Fish pan: add 6 min after zucchini; roast at 425°F for 12–18 min, check at 12 min of fish cooking; reach 145°F. | Spoon pesto over cooked fish after roasting. | Plate pesto-topped cod and zucchini separately; finish both with lemon juice and hemp. | |
| Toss ½-inch zucchini half-moons with oil, salt and pepper; spread on separate pan. Then: Zucchini pan: roast at 425°F for 18–23 min; check at 18 min of zucchini cooking; browned edges and tender center. | |||
Ingredients
- 680g Cod filletsraw, thawed; individual fillets about 1 inch thick · Choose individual fillets about 170 g (6 oz) each, keeping the stated thickness.
- 680g Zucchinisliced into ½-inch half-moons
- 45g DeLallo basil pestosqueeze-bottle, as sold · Weigh the scaled amount; do not infer tablespoons from the unusual label volume. Substitute at most 2 g net carbs per 30 g.
- 27g Olive oilas purchased · Three quarters to zucchini; remainder to fish.
- 2g Fine saltUse the measured salt in the zucchini seasoning.
- to taste Black pepper
- 15g Lemon juiceunsweetened
- 20g Hemp heartshulled · Use hulled hemp hearts in the measured portion.
Before you start
- Oven at 425°F on bake
- Two 18×13-inch rimmed metal half-sheet pans
- Instant-read thermometer
Prepare cold sides first. Keep raw-poultry tools separate; use clean serving utensils. Probe more than one thick piece. A timer is not a doneness test.
Cook
- Prepare
Heat the oven to 425°F. Toss zucchini with three quarters of the oil, salt, and pepper. Spread on one half-sheet pan. Pat fish dry, rub with the remaining oil, and place on the other pan.
- Cook
Start the zucchini pan first. After 6 minutes, add the fish pan. Check zucchini from 18 minutes of its own cooking time for browned edges and a tender center; allow about 18–23 minutes. Check fish after 12 minutes of its own cooking time; allow about 12–18 minutes to reach 145°F. Remove each pan at its endpoint and serve promptly. If either needs longer, keep checking; do not overcook the fish to match the vegetables.
- Finish
Spoon pesto over cooked fish. Finish fish and zucchini with lemon and hemp. Applying pesto after cooking keeps its basil flavor and avoids burning the sauce.
Where your attention goes
- Preheat and load zucchini · 10–12 min
Preheat overlaps prep; fish and zucchini get separate pans.
- Give zucchini a head start · 6 min
Add fish pan after 6 minutes: one scheduled main-appliance action.
- Finish both pans · Fish 12–18 min; zucchini 18–23 min total roast
Check zucchini for browned edges and tenderness; fish must reach 145°F. Remove separately at their endpoints.
- Finish · 2 min
Spoon pesto on fish; add lemon and hemp and serve promptly.
Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.
Why this works
Separating wet zucchini keeps cod from steaming in vegetable liquid; pesto stays fresh when added after heat.
- The six-minute vegetable head start reduces the fish holding time; doneness still decides when each pan comes out.
- Pesto goes on after cooking to protect basil flavor.
Nutrition per serving
328 kcal · 34 g protein · 7 g total carbohydrate · 2 g fiber · 5 g net carbohydrate
- Vitamin B6
- 0.7 mg · 44% DV
- Phosphorus
- 507 mg · 41% DV
- Vitamin C
- 34 mg · 37% DV
- Manganese
- 0.8 mg · 34% DV
- Niacin (B3)
- 4.8 mg · 30% DV
- Magnesium
- 125 mg · 30% DV
- Potassium
- 1233 mg · 26% DV
- Copper
- 0.2 mg · 26% DV
- Riboflavin (B2)
- 0.3 mg · 25% DV
- Thiamin (B1)
- 0.3 mg · 23% DV
- Vitamin E
- 3.3 mg · 22% DV
- Total fat
- 16 g · 20% DV
- Zinc
- 1.9 mg · 17% DV
- Sodium
- 363 mg · 16% DV
- Saturated fat
- 2.4 g · 12% DV
- Iron
- 1.8 mg · 10% DV
- Calcium
- 78 mg · 6% DV
- Vitamin A
- 48 mcg RAE · 5% DV
Listed allergens: fish, milk, tree-nuts. Check purchased labels and cross-contact.
First-cook checks
- Pesto substitution needs no more than 2 g net carbs per 30 g to preserve the keto estimate.
- Two-pans and conventional bake are assumed.
- Pesto may contain tree nuts or other allergens; verify the specific jar label. This data is not an allergy guarantee.
- The six-minute head start is a design adjustment, not a tested synchronization guarantee.
Leftovers
Refrigerate in shallow containers within two hours, or one hour above 90°F. Use within 3–4 days or freeze; reheat to 165°F. Keep cold greens and yogurt separate.
Sources
- USDA FoodData Central source data
https://fdc.nal.usda.gov/download-datasets/ - FoodSafety.gov safe minimum temperatures
https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures - DeLallo basil pesto label
https://www.delallo.com/pesto-squeeze-bottle/
Sources support safety, labels or comparable methods. They do not validate this exact newly designed recipe.