Steamed Fish and Vegetables
Apr 26, 2007 12:39:55 GMT -8
Post by jjg on Apr 26, 2007 12:39:55 GMT -8
Steamed Fish and Vegetables
Start to Finish: 20 minutes
Ingredients
2 (6-ounce) fresh or frozen cod, tilapia, or other fish fillets, 1/2 to 3/4 inch thick
Whole fresh basil leaves
2 teaspoons shredded fresh ginger
1 cup thinly sliced green or red sweet pepper
8 ounces fresh asparagus spears, trimmed
Directions
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Using a sharp knife, make bias cuts about 3/4 inch apart into the fish fillets. (Do not cut completely through fish.) Tuck one or two basil leaves into each cut. Rub fillets with ginger.
2. Place sweet peppers and asparagus in a steamer basket. Place fish on top of vegetables. Place basket into a large, deep saucepan or wok over 1 inch of boiling water. Cover and steam for 6 to 8 minutes or until fish begins to flake when tested with a fork.
3. Makes 2 servings
Nutrition facts per serving:
Calories 143, Total Fat 1g, Saturated Fat 0g, Monounsaturated Fat 1g, Polyunsaturated Fat 0g, Cholesterol 34mg, Sodium 89mg, Carbohydrate 6g, Total Sugar 3g, Fiber 2g, Protein 27g, Vitamin C 73%DV, Calcium 8%DV, Iron 10%DV
Diet Exchanges: 1 Vegetables, 3.5 Very Lean Meat
*Percent Daily Values are base on a 2,000 calorie diet
Start to Finish: 20 minutes
Ingredients
2 (6-ounce) fresh or frozen cod, tilapia, or other fish fillets, 1/2 to 3/4 inch thick
Whole fresh basil leaves
2 teaspoons shredded fresh ginger
1 cup thinly sliced green or red sweet pepper
8 ounces fresh asparagus spears, trimmed
Directions
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Using a sharp knife, make bias cuts about 3/4 inch apart into the fish fillets. (Do not cut completely through fish.) Tuck one or two basil leaves into each cut. Rub fillets with ginger.
2. Place sweet peppers and asparagus in a steamer basket. Place fish on top of vegetables. Place basket into a large, deep saucepan or wok over 1 inch of boiling water. Cover and steam for 6 to 8 minutes or until fish begins to flake when tested with a fork.
3. Makes 2 servings
Nutrition facts per serving:
Calories 143, Total Fat 1g, Saturated Fat 0g, Monounsaturated Fat 1g, Polyunsaturated Fat 0g, Cholesterol 34mg, Sodium 89mg, Carbohydrate 6g, Total Sugar 3g, Fiber 2g, Protein 27g, Vitamin C 73%DV, Calcium 8%DV, Iron 10%DV
Diet Exchanges: 1 Vegetables, 3.5 Very Lean Meat
*Percent Daily Values are base on a 2,000 calorie diet