Summer in BC means fresh and local ingredients. Your local market or grocery store likely has fresh salmon or other fresh options being delivered every day or two. Take advantage of this healthy, nutritious protein and try this recipe. The entire meal is prepared in a steamer and ready in 15 minutes.
Makes 2 servings
- 1 cup small new red potatoes, quartered (250 mL)
- 1 cup asparagus, cut into 1-inch (2.5 cm) pieces (250 mL)
- 2 4-oz (125 g) fish fillets, about 1 inch (2.5 cm) thick
- 1/3 cup julienned tomatoes (preferably Roma) (75 mL)
- 1/4 to 1/2 tsp dried basil or tarragon (1 to 2 mL)
- Black pepper to taste
- 1 tsp butter (5 mL)
- 1 tsp lemon juice (5 mL)
1. Place potatoes in a large steamer set over a pot of boiling water. Cover and steam for 8 to 10 minutes or until potatoes are beginning to soften but are not yet cooked.
2. Place asparagus on top of potatoes. Place fish fillets on top of asparagus. Top with tomatoes; sprinkle with basil and pepper. Cover and steam for 5 to 6 minutes or until fish is opaque and flakes easily with a fork. Dot with butter; cover and steam for 30 seconds or until butter is melted. Sprinkle with lemon juice. Season to taste with salt.
TIPS: Substitute 1 to 2 tsp (5 to 10 mL) of your favorite fresh herbs for the dried herbs. Once asparagus is out of season, use fresh green beans instead.
Nutrients per serving
- Calories 189
- Fat 3.0 g
- Saturated Fat 1.4 g
- Sodium 106 mg
- Protein 25 g
- Carbohydrate 16 g
- Fiber 3 g
- Very High in: niacin, vitamin B6, folacin, vitamin B12, magnesium
- High in: vitamin C, thiamine, iron
- Source of: vitamin A, riboflavin, pantothenic acid, calcium, zinc, fibre
Reprinted with permission © Great Food. Dietitians of Canada. 2000. Published by Robert Rose Inc. http://www.dietitians.ca/Store.aspx