Steamed Fish with Yogurt Dill Sauce - 9g Carbs, 3g Fiber
From The American Institute for Cancer Research AICR
Fishing for a Quick and Healthy Meal?
Who says fast food has to be bad for you? Fresh fish prepared
with citrus, herbs and onions makes a succulent meal you can
prepare in the microwave. What’s the connection between eating
fish and cancer prevention? Research shows that populations
that eat more fish have longer, healthier lives. Many studies
support the relationship between the consumption of omega-3
fatty acids, prevalent in fish, and the prevention of certain
types of cancer, such as breast and prostate. The following
dish will help keep you healthy and shorten the time you
spend in the kitchen.
Steamed Fish with Yogurt Dill Sauce
Small blue fish
2 Tbsp extra virgin olive oil
1 Tbsp finely chopped fresh chives
1 tsp finely chopped fresh basil
1 tsp dried dill, divided
1/3 cup low-fat, plain yogurt
2 red bell peppers, thinly sliced
Salt and freshly ground white pepper, to taste
1 lb firm-fleshed fish fillet (such as halibut, cod or
salmon) cut in four pieces
2 orange or yellow bell peppers, thinly sliced
1 scallion, finely chopped (green part included)
1 large lemon, thinly sliced
1/2 cup fat-free, reduced-sodium chicken broth
4 sprigs fresh dill for garnish (optional)
In a small bowl, mix together the oil, chives, basil and half
the dill. Rub the mixture into both sides of the fish, then
sprinkle it with salt and pepper. Set the fish aside.
Mix the remaining dill with the yogurt and set the sauce aside.
In a deep dish suitable for microwaves and large enough to hold
the fish and broth, arrange the bell peppers and scallions evenly
along the bottom. Place the fish on top. Arrange the lemon
slices on top of the fish. Add the broth. Place the dish in
the microwave and cook at half power for 3 to 5 minutes. Since
microwave ovens differ in power, check the fish several times.
It is done when it flakes easily.
Makes 4 servings
Nutrition per serving:
293 Calories, 11g Total Fat (2g Saturated Fat), 9g Carbs,
38g Protein, 3g Dietary Fiber, 179mg Sodium