Steamed Vegetables 2 carrots, sliced 1 cup (250 mL) broccoli florets 1 cup (250 mL) sugar snap peas, trimmed Half sweet red pepper, cut_into 1/2-inch (1 cm) pieces
Vinaigrette 2 Tbsp (25 mL) extra-virgin olive_oil 1 Tbsp (15 mL) white_wine_vinegar 1 tsp (5 mL) minced fresh basil or parsley 3/4 tsp (4 mL) grainy mustard Pinch each salt and pepper
On greased baking sheet, spread mayonnaise over fish; sprinkle with parsley and seasoning. Bake in 450 degrees F (230 degrees C) oven until fish flakes easily when tested, about 12 minutes.
Steamed Vegetables: Meanwhile, in steamer basket at least 1 inch (2.5 cm) above boiling water, cover and steam carrots, broccoli, peas and red pepper until tender-crisp, 3 to 4 minutes.
Vinaigrette: In large bowl, whisk together oil, vinegar, basil, mustard, salt and pepper; add vegetables and toss to coat. Serve with fish and lemon.
Servings: 4 Nutrition per Serving: 341 Calories, 29g Protein, 21g Total Fat, 4g Sat. Fat, 93mg Cholesterol, 10g Carbs, 3g Fiber, 241mg Sodium, calcium 4%, iron 16%, vit A 82%, vit C 83%, folate 18%
White Fish with a Walnut Crust and Orange Sauce
The makeover is a dressy recipe, as good for a dinner party as it is for a family meal. Rather than specifying orange roughy, I suggest tilapia or catfish, two popular and safely farmed kinds of white fish. Also note that I do this dish in the oven, rather than the microwave.
Ingredients: 2 tablespoons flour 1/2 teaspoon salt, divided 1/4 teaspoon pepper 1/2 cup walnuts, finely chopped 1/2 teaspoon finely grated orange zest, divided 2 egg whites, lightly beaten 4 (1/4-pound) tilapia or catfish fillets 1 teaspoon butter 1/4 cup finely chopped onions 1/2 cup low-sodium chicken broth 1/2 cup freshly squeezed orange juice 1 teaspoon cornstarch
Instructions: 1.Preheat the oven to 425°F. Combine the flour, 1/4 teaspoon of the salt, and pepper and put on a dinner plate. Mix the ground walnuts with 1/4 teaspoon of the orange zest and put on another dinner plate. The egg whites can go on a third dinner plate.
2.Coat a baking sheet with pan spray. Roll the fish fillets in the seasoned flour and brush off excess. Coat with egg whites and roll in the ground walnuts. Lay on the prepared baking sheet and bake in the preheated oven 10 to 12 minutes or until the fish flakes. Don't over cook!
3.While the fish is cooking, melt the butter in a small skillet over medium heat. Add the onions and cook until they turn translucent, 3 minutes. Pour in the chicken broth, cover, and cook until tender, 5 minutes more. Stir the orange juice and cornstarch together. Add to the sauce with the remaining salt and orange zest. Heat until the sauce thickens.
4.Serve the fish on hot plates. Spoon the sauce over each fillet.
Per Serving: 250 calories, 23 g protein, 12 g fat, 1 g saturated fat, 4% calories from saturated fat, 12 g carbohydrates, 404 mg sodium, 1 g fiber.
Suzanne Butler, Culinary Consultant This makeover was chosen and prepared for www.LifeScan.com.
I like using tilapia in fish soup. Saute garlic and white onion in olive oil, add the fish to cook through. Add chicken stock and tomato paste. I like more latin flavoring so I usually add cumin, adobo poultry and fish seasoning, hot sauce, and tons of fresh cilantro to finish. I also like to cook rice on the side to add to the dish with lime and the fresh cilantro. You can also make it more italian flavored with thyme, oregano, and other dry herbs.
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