Makes 2 servings
This elegant supper for two is simplicity itself. The entire meal is prepared in a steamer and ready in 15 minutes.
| 1 cup | small new red potatoes, quartered | 250 mL |
| 1 cup | asparagus, cut into 1-inch (25 cm) pieces | 250 mL |
| 2 | 4-oz (125 g) fish fillets, about 1 inch (25 cm) thick | 2 |
| 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/td> | 5 mL |
| 1 tsp | lemon juice | 5 mL |
| salt |
- 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.
- 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. If asparagus is out of season, use fresh green beans instead.
Follow this dish with Date Oatmeal Cake with Mocha Frosting and a glass of milk.
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
Diabetes Food Choice Values Per Serving:
2 Vegetables & Fruit
3 Meat & Alternatives
© Great Food. Dietitians of Canada. 2000. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.
This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Feb. 11, 2014
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