My health priorities:

Quick steamed fish fillets with potatoes and asparagus

Quick Steamed Fish Fillets

Makes 2 servings

This elegant supper for two is simplicity itself. The entire meal is prepared in a steamer and ready in 15 minutes.

dietitians of canada


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

Women's Health Matters  |  Health Centres & Forums

Bone & Joint Health  |  Diabetes  |  Heart Health  |  Mental Health  |  Forums

This entry was posted in Checked, Recipe. Bookmark the permalink.

Comments are closed.