By Date:

Chronic in the Kitchen: Fish in a flash

by Jennifer Hess

(Editrix's note: This is the second in a series of articles by Jennifer Hess on healthy cooking and eating. Look for more "Chronic in the Kitchen" articles soon! Contact Jennifer here.)

Getting dinner on the table after a long day can be a challenge for anyone, but it’s even more daunting for those of us living with chronic conditions. When you have so little energy to begin with, it can be tempting to rely on takeout, fast food, or prepackaged processed foods rather than preparing a meal from scratch – but what you save in time or energy, you often lose in nutrients and flavor.

With a well-stocked fridge, freezer and pantry, and a few simple tools, it is possible to create a healthful and satisfying meal in 30-45 minutes, with a minimum of prep and cleanup.

This recipe is basically foolproof – filets of fish and a medley of vegetables, lightly seasoned and baked in a foil packet. Fish is an excellent source of protein, low in fat and rich in omega-3 fatty acids, which have been shown to reduce inflammation and maintain cardiovascular health. Extra-virgin olive oil has similar benefits and loads of flavor. And veggies, of course, are a great source of vitamins, nutrients, and fiber.

These packets are great on their own, but are also good served over steamed brown rice or couscous.

Foil-baked Fish and Veggies

2 sheets aluminum foil
2 filets firm-fleshed white fish*
1 medium leek, white and pale green parts only, halved and sliced into 1/2 inch half-moons
1 cup canned or boxed diced tomato with juice (I use POMI brand)
1 small red bell pepper, diced
1 cup summer squash, cut into 1/2 inch rounds
6 crimini mushrooms, sliced
2 tablespoons extra-virgin olive oil
2 tablespoons dried Herbs de Provence (a prepared herb blend usually containing marjoram, thyme, summer savory, basil, rosemary, fennel seeds and lavender)
Salt and pepper to taste

* I used 5-6 oz. filets of Wild Striped Bass, but good substitutions are Halibut and Mahi-Mahi. The Monterey Bay Aquarium publishes regional guides to your best options for healthy and eco-friendly seafood, which you can find here.

Preheat oven to 400 degrees F.

Rinse fish filets and pat dry. Lay one sheet of foil on a baking sheet and add 1/2 tablespoon of the olive oil to the center of the foil. Place fish on top, and turn it to lightly coat with oil. Sprinkle with salt and pepper, and set aside.

Add leek slices to a medium bowl filled with water, then swirl around to remove any grit from between the layers. Remove leek pieces, pat dry and discard water.

Combine leek, tomato, red bell pepper, summer squash and mushrooms in a medium bowl. Add remaining 1 tablespoon of extra-virgin olive oil, dried herbs, salt and pepper, and toss to combine. Spoon half of mixture over fish filet.

Starting lengthwise, bring the sides of the foil together, and fold down from the top, leaving about 1/2 inch between the foil and the fish, then fold either side in toward the center, so you have a packet with all ingredients sealed inside. Repeat with other fish filet and remaining vegetable mixture.

Place the baking sheet with the foil packets into the oven and bake for 20-25 minutes (depending on thickness). Open carefully before serving – there will be a lot of steam trapped inside.

(Servings: 2)

Posted: 11/1/2005 in The Kitchen

Be a trend-setter. Carry a custom-made ChronicBabe tote! Order yours today.

Comments

Welcome to our new comments feature! We're using DISQUS, a powerful feature that lets you create a new account or log in using your existing Twitter or Facebook account. You can comment, participate in a threaded conversation, receive updates on conversations via email (and even reply via email!) and more. Give it a try! (And thanks for your patience while we play with this new feature!)

blog comments powered by Disqus