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Recipe: Quick Steamed Fish Fillets with Potatoes and Asparagus

March 11, 2012


Quick Steamed Fish Fillets with Potatoes and Asparagus

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

Ingredients:

  • 3 cloves garlic, roughly chopped
  • 2 tbsp (25 mL) grated gingerroot
  • 1/2 tsp (2ml) salt
  • 1/2 cup (125 mL) chopped fresh cilantro
  • 2 tbsp (25 mL) olive oil
  • 1/2 tsp (2 mL) freshly ground black pepper
  • Grated zest of 2 limes
  • 6 salmon fillets
    (about 2 1/4 lbs/ 1.125 kg total)

Preparation:

  1. Using a mortar and pestle (or a food processor), crush garlic, ginger and salt to form a paste. Stir in cilantro, olive oil, pepper and lime zest.
  2. Place salmon on a plate and coat top evenly with paste. Cover and refrigerate for at least 30 minutes or for up to 2 hours. Preheat broiler, with rack set 4 inches (10 cm) from the top.
  3. Transfer salmon to prepared baking sheet and broil for 7 to 10 minutes or until salmon is opaque and flakes easily with a fork.

Tip: 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.

Nutrients per serving:

  • Calories: 189
  • Protein: 25 g
  • Fat: 3.0 g
  • Carbohydrates: 16 g
  • Saturated fat: 1.4 g
  • Sodium: 106 mg
  • Fiber: 5 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.

Recipe courtesy of Simply Great Food. Dietitians of Canada.

Quick Steamed Fish Fillets with Potatoes and Asparagus