Simple, steamed fish is a quick, easy and healthy dinner option. Add cooked brown rice for a complete dinner. Put the rice on first, because it takes longer to cook than the fish.
- Portion size 4 servings
- Credits : Canadian Living Magazine: November 2011
Ingredients
Sesame Broccoli:
Method
In 10-inch (25 cm) pie plate, arrange fish flesh side up; sprinkle with ginger, soy sauce, lemon juice and sesame oil. Arrange white parts of green onions on top.Pour enough water into wok to come 1 inch (2.5 cm) below rack. Place plate on rack; cover and steam over high heat until fish flakes easily when tested, 10 to 12 minutes.
Top with green parts of green onions. Spoon pan juices over fish.
Sesame Broccoli: Meanwhile, in wok or large skillet, heat vegetable and sesame oils over medium-high heat; stir-fry garlic for 30 seconds. Add broccoli; stir-fry for 1 minute. Add 1/4 cup water; cover and steam until tender, about 4 minutes. Sprinkle with sesame seeds. Serve with fish.
Nutritional facts Per serving: about
- Sodium 414 mg
- Protein 28 g
- Calories 254.0
- Total fat 11 g
- Potassium 899 mg
- Cholesterol 108 mg
- Saturated fat 2 g
- Total carbohydrate 11 g
%RDI
- Iron 21.0
- Folate 67.0
- Calcium 18.0
- Vitamin A 21.0
- Vitamin C 127.0
