Pan-Steamed Fish Dinner for Two
This recipe makes 2 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 325 |
| pro | 27 g |
| total fat | 5 g |
| sat fat | 1 g |
| carb | 36 g |
| fibre | 5 g |
| chol | 36 mg |
| sodium | 99 mg |
| % RDI: | - |
| calcium | 10 |
| iron | 14 |
| vit A | 17 |
| vit C | 40 |
| folate | 21 |
This all-in-one meal doubles easily for a larger family — just use a bigger saucepan. Any firm-fleshed fish is good; try grouper, halibut, salmon or cod.
Ingredients
- 1 tsp vegetable oil
- 1 onion, chopped
- 1 stalk celery, sliced
- 1/2 tsp dried basil
- 1/2 cup corn kernels
- 1 large sweet potato
- 2 fish fillets, each 3/4 to 1 inch (2 to 2.5 cm) thick
- 3/4 cup dry white wine
- 1/4 tsp pepper
- 1 plum tomato, chopped
- 1 tbsp chopped fresh parsley
Preparation
In 10-inch (25 cm) wide saucepan, heat oil over medium heat; cook onion, celery and basil for 5 minutes or until softened. Transfer to bowl; mix in corn.
Meanwhile, peel potato and cut into 1/4-inch (5 mm) thick slices; arrange in bottom of pan. Place fish fillets on top. Pour in wine and sprinkle with pepper. Spoon corn mixture over fish and sprinkle with tomato; bring to boil.
Reduce heat to medium; cover and simmer for about 12 minutes or until potatoes are tender and fish is opaque. Sprinkle with parsley.
Additional information :
Tip: You can substitute chicken or fish stock for the wine.
Source : © CanadianLiving.com
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