A Simple and Nutritious Fish and Veggie Dinner

Cynthia Bailey, MD|December 28, 2009

Veggies This meal is the essence of simplicity; it's a tasty fish dish where the vegetable's nutrients are sealed in by the cooking process, it's quick to prepare and easy to clean up. After the holidays, I yearn for simple nutritious food and minimal fuss.  This is it- simple and healthy! In my kitchen, I use this recipe is a template for an infinite number of possible variations.  The components are:

  1. Mild fish, either a flaky white fish or salmon
  2. Thinly sliced vegetables
  3. A little oil
  4. Herbs or spices to complement or add to the flavor
  5. Cooking in the oven in a tightly sealed container that locks in nutrients and allows the flavors to merge harmoniously

The following proportions make a dinner for 2. Ingredients 2 pieces of fish (I used orange roughy with this combination.  I recommend you check it well for bones) 2 tsp Earth Balance Natural Butter Substitute Vegetables (and/or fruit) of choice, all thinly sliced with a mandolin blade or food processor eg. :

  • ½ red onion
  • Carrot
  • 1 or 2 medium potatoes
  • ½ cup cabbage
  • 2-4 large mushrooms
  • ¼ apple

Salt to your taste. About ¼ tsp marjoram. Preparation Use a small but heavy casserole pan with a tight fitting lid (or make an envelope with parchment paper and divide the ingredients into single servings).  Spread about ½ tsp of the Earth Balance on the bottom of the pan.  Place the fish pieces in the pan in a single layer.   Salt the top of the fish.  Layer the veggies on top of the fish (The flavors will permeate the fish so layer your favorites first.  I like the mushrooms first, then carrots, potatoes and finally the onions and cabbage tossed together).  Sprinkle with a little marjoram, top with the rest of the Earth Balance distributed in little pats, then place the apples on top of everything.  Cook in preheated oven at 375’ for about 25 minutes.  This dish is most delicious when the fish and veggies are not over cooked; they should be fully cooked and hot, but not mushy).  Divide the food onto dinner plates.  For a complete meal add a salad of pre-washed  micro green lettuce to the plate; a one plate meal for easy clean up! Tips to vary the dish to suite your tastes and what you have on hand in the kitchen: Use any casserole dish that has a good seal to hold in the moisture and nutrients.  I first started cooking fish this way using the parchment paper envelope recipes for Fish en Papillote, which seal in the moisture and nutrients for a moist flaky fish dish.  The heavy casserole is easier and now I use a Le Creuset casserole pan. I keep a bag of flash frozen fish from Costco in the freezer for convenient work day meals.  Fresh fish would be great too, but entails a trip to the store. Any harmonious combo of veggies will work. I always use onions, but everything else varies.  I’ve used zucchini, tomatoes, green beans, spinach, garlic etc.  Be creative and use what you have. Match the herbs or spices to complement the flavors.  The fish is mild and will pick up the flavors of the veggies, herbs and/or spices, not compete with them. Use any healthy oil that you like in moderation. I've used both butter and olive oil.  I like the buttery taste of the Earth Balance and it’s what I use now in place of butter in my kitchen because I don’t do well with cow dairy at this point in my life. Be sure to pick out the fish bones before cooking because they will be hard to see once the dish is cooked.

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