Last Updated on January 4, 2026
Healthy Food to Cook at Home – Red Pesto Fish Skewers:
Have you tried making fish skewers with red pesto? I’ve always loved the idea of recipe boxes as a way to nudge us out of our kitchen comfort zones. Research suggests most of us only cook around nine dishes on repeat, and I can believe it. It’s easy to fall back on old favourites – pasta bakes, casseroles, roast dinners – but every so often it’s good to shake things up
These fish skewers with red pesto from The Mindful Chef are exactly the kind of recipe that does just that. They’re light, colourful and full of Mediterranean flavour, yet simple enough for a weeknight supper. The recipe I tried came in at around 546 calories, with a healthy balance of carbohydrates, lean protein and healthy fats. It’s a particularly good choice if you’re following the 5:2 diet or just trying to eat a little lighter.
The combination of flaky white fish, sweet red pepper and rich red pesto gives you a meal that feels indulgent without being heavy. I like to serve it with a quick tomato, olive and cucumber salad and brown rice, but you could easily swap the rice for cauliflower rice or quinoa to lower the carbs. The macros are well balanced, and the dish is naturally gluten-free, packed with vitamin C, omega-3s and antioxidants from the pesto and vegetables.
What I really appreciate is the flexibility. You can use almost any firm white fish – ling, pollock or even monkfish – or change up the pesto for a green or chilli version. Once you’ve made it once, it’s easy to adapt depending on what’s in season or what’s in your fridge.
Mindful Chef meals are always designed with health in mind, and this one is no exception. Each recipe card comes with clear nutritional information so you know exactly what you’re eating. For anyone trying to make small, sustainable changes to their diet, recipes like this are a great starting point – tasty, balanced and affordable.
This recipe for Fish Skewers with Red Pesto is the kind of dish I’ll be making again and again. Fresh, fast and full of flavour – and proof that healthy doesn’t have to mean boring.
But, regardless of carbs and calories, it is delicious so I’m sharing the recipe below.
Fish Skewers with Red Pesto
Ingredients
- 150 grams Ling fillet skin off
- 15 grams Pitted black olives
- 60 grams Cherry tomatoes
- 1/4 Cucumber
- 1/2 Red Pepper
- 1/2 Lemon
- 1 tbsp Red Pesto
- 40 grams Brown rice
- 1 handful Flat-Leaf Parsley
- 1 tbsp Olive Oil
Instructions
- Rinse the brown rice and place in a pan with 200ml of boiling water and a pinch of salt. Simmer for 25 minutes until cooked, then drain
- Cut the pepper into bite-size squares. Cut the ling into similar sized pieces. Thread two skewers with alternate pieces of ling and pepper, ideally ending with a piece of pepper.
- Mix the pesto with half the oil and season with salt and pepper. Spread over the fish skewers and set to one side
- Chop the cucumber into 1cm cubes. Quarter the cherry tomatoes and half the black olives. Remove the stalks from the parsley and chop the leaves roughly. Mix all the salad ingredients together and dress with the remaining olive oil and half the lemon juice.
- Pre-heat a griddle or heavy based frying pan and cook the skewers for 8-12 minutes. Turn occasionally and remove from the heat once the fish is cooked through and the peppers are soft.
- Drain the rice. Put the rice on the plate with the skewers and salad. Dress the skewers with the remaining lemon juice. Enjoy!
Nutrition
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What fish works best for fish skewers with red pesto ?
Firm white fish holds its shape on skewers. Cod, haddock, pollock and monkfish are all good. For something richer, salmon also works
Can I make the skewers ahead?
Yes. Thread the fish and veg, brush with red pesto, cover and chill for up to 6 hours. Any longer and the acidity can start to soften the fish.
How should I cook them if I don’t have a barbecue?
Use a hot oven grill or a griddle pan on the hob. Turn halfway so they brown evenly and cook through.
What can I serve alongside?
Brown rice, quinoa or couscous are easy. For lower-carb, try cauliflower rice or a tray of roasted veg. A simple tomato, cucumber and olive salad is a nice fresh contrast.
Are fish skewers with red pesto suitable for lighter eating?
Yes. the recipe is naturally high in protein and lower in calories than many mains, especially if you pair it with salad or veg rather than starchy sides.
Is red pesto healthy?
In moderation, yes. It’s made with olive oil, nuts and sun-dried tomatoes, so you get healthy fats and antioxidants. Combined with fish, it’s a good source of omega-3 and vitamin C
Can I make my own red pesto?
Yes, relatively easily. Blend sun-dried tomatoes, garlic, olive oil, nuts such as almonds or cashews, Parmesan and basil. Store in a sealed jar in the fridge for up to a week.
How long can I store these fish skewers?
Cooked fish skewers keep for up to 2 days in the fridge. Reheat gently until piping hot, or flake the fish cold into a salad.
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