Serves 2
N. Schneider
Winnipeg, MB
This elegant supper for two is simplicity itself. The entire meal is prepared in a steamer and ready in 15 minutes.
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.
Nutrition Facts
Steaming is a fast, efficient and low-fat way to prepare fish. It's also a great way to cook vegetables so that they're crisp and retain their nutrients.
| 1 cup | small new red potatoes, quartered | 250 mL |
| 1 cup | asparagus, cut into 1-inch (2.5 cm) pieces | 250 mL |
| 2 | 4-oz (125 g) fish fillets, about 1 inch (2.5 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 | 5 mL |
| 1 tsp | lemon juice | 5 mL |
| Salt |
1. 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.
2. 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.
Nutritional Analysis per serving
Calories 183
Protein 24.8 g
Fat 3.0 g
Carbohydrate 14.5 g
Dietary Fiber 2.5 g
Sodium 110
Excellent source of niacin, vitamin B6, folacin, vitamin B12. Good source of iron, vitamin C. Moderate source of dietary fiber.
Food Guide servings
Grain Products
Vegetables & Fruit 2
Milk Products
Meat & Alternatives 1
Follow this dish with Date Oatmeal Cake with Mocha Frosting (see recipe, page 163) and a glass of milk.
Serving Size: 1/2 recipe
1 
3 
by Bev Callaghan RD and Lynn Roblin RD
(published by Robert Rose) © 2000 Dietitians of Canada
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