Steamer Basket Fish

Steamer Basket Fish
Serves 4
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Ingredients
  1. 4-4-6 oz. firm white fish such as halibut or sea bass
  2. 1 cup white wine
  3. 1 cup chicken broth
  4. 4 sprigs each thyme and oregano and tarragon
  5. orange slices
  6. 1 cup julienne carrots
  7. 1 cup julienne zucchini
  8. 1 cup julienned yellow squash
  9. salt and pepper to taste
  10. olive oil for drizzling
Instructions
  1. In a wide pot with a tightly fitting lid, pour the white wine and chicken broth and bring to a slow boil with the lid on.
  2. Pat each fish fillet dry and sprinkle with salt and pepper.
  3. Layer the vegetables, herbs and orange slices in the bottom of the steamer basket, then place the fish on top. Lower the steamer basket into the hot pan taking care not to burn yourself with the steam.
  4. Put the lid on tightly and steam the vegetable and fish for about 10-12 minutes or until the fish is just cooked through.
  5. Serve the fish immediately with some of the vegetables and a drizzle of good olive oil.
***Healthy changes and substitutions
  1. *This dish has a fraction of the fat content you would get from sauteeing or frying fish. By steaming the fish with citrus, wine and herbs the flavor of the fish really shines through.
  2. Adding a small amount of heart healthy olive oil at the very end of the dish gives you the mouth feel of butter without the saturated fats
  3. Using herbs and citrus to flavor the fish helps to greatly reduce the amount of sodium normally used when preparing fish.
***Cooking Tips
  1. Always slightly undercook fish on the heat source, keeping in mind that almost any protein will continue to cook when you remove it from the heat.
  2. You can purchase a variety of steamer baskets made from metal or bamboo that will work for this recipe, just be sure to purchase one that will fit well into your pot while also being able to close the lid lightly for optimal steaming results.
  3. An inexpensive mandolin will make quick and easy work of julienne vegetables and are easy to clean.
***Nutritional Facts (note that these facts are true for halibut in particular)
  1. *Halibut is rich in a variety of important nutrients such as selenium, magnesium, phosphorus and potassium.
  2. *Halibut is an excellent source of Omega-3 fatty acids, which provide a broad array of cardiovascular benefits by helping to prevent erratic heart rhythms and improving the ratio of good cholesterol (HDL) to harmful cholesterol (LDL).
  3. *Halibut is a good source of Vitamin B12 and B6. These two vitamins, along with folic acid are helpful in reducing the risk of atherosclerosis or hardening of the arteries
Robin Shea http://www.robinshea.com/
By | 2016-01-04T20:22:49+00:00 September 17th, 2015|80% Dinners, 80% Healthy Recipes|Comments Off on Steamer Basket Fish