oven-roasted fish, mediterranean-style
All types of fish suggested for this recipe from the American Institute for Cancer Research (AICR) are rich in healthful omega-3 fatty acids.
4 portions (4 ounces each) salmon,
halibut, cod or other fish fillets
2 medium (4-ounce) zucchini,
trimmed and sliced thin
1/2 red onion, cut into thin slivers
1 strip orange zest (1/2 inch wide)
cut into 4 long, narrow strips
2 garlic cloves, peeled and minced
1 teaspoon (tsp) lemon juice
1/4 cup chopped fresh basil
salt and ground black pepper
2 tsp extra virgin olive oil
2 cups cooked instant brown rice
Preheat oven to 450 degrees Fahrenheit. Cut four pieces of aluminum foil
(each 12 inches long).
Position a portion of fish in the center of each piece of foil. Rub minced garlic onto fish. Sprinkle lemon juice over fish. Divide zucchini, red onion, orange
zest and basil evenly on top of fish. Sprinkle with salt and pepper, and drizzle
with olive oil.
Wrap packets double, folding long sides; crimp ends to seal packets. Place on baking sheet. Bake fish for 15 minutes. Slide off baking sheet and cut through packets. Place fish onto a bed of rice and top with the vegetables and juices. Makes 4 servings.
Per Serving: 319 calories; 14 g total fat
(3 g saturated fat); 24 g carbohydrates;
23 g protein; 2 g dietary fiber; 64 mg sodium.
Source: The AICR’s Homemade for Health:
Cooking for Lower Cancer Risk.
(To order a copy, call 800-843-8114 or
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