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Fish Filet with Squash and Herbs

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

Here is a source of lean protein that packs a healthy dose of omega-3 fatty acids as well as many other nutrients. This recipe is an easy way to cook and incorporate fish into your diet.

Serves:  4

Per Serving:  (About 10oz/284g-wt.): 360 calories (170 from fat), 19g total fat, 3g saturated fat, 43g protein, 6g total carbohydrate (2g dietary fiber, 1g sugar), 100mg cholesterol, 440mg sodium.

Ingredients: 

1 ½ cups sliced summer squash

2 cups broccoli florets, cut in thirds

3 cloves garlic, finely chopped

4 tablespoons olive oil

4 (4-ounce each) fillets of your favorite fish (cod, halibut, salmon, snapper, sea bass, etc.)

Sea salt, to taste

Ground pepper, to taste

2 tablespoons finely chopped shallot

1 lemon, cut in wedges

4 sprigs fresh herbs, such as oregano, thyme, rosemary or basil

Cooking Directions:

  1. Preheat oven to 400°F. Cut parchment paper or foil into four 12-inch squares and arrange them on a work surface. Fold parchment in half and crease down the middle.
  2. Divide squash among the parchment squares, arranging it just to the right of the crease. Top with broccoli and garlic. Drizzle with olive oil and sprinkle with salt and pepper. Place fish fillets on top of vegetables. Season fillets with salt and pepper. Top with a sprig of herb and chopped shallot. Squeeze lemon juice over the fish. Fold left side of parchment over the fish.
  3. Pleat edges of parchment together to seal them closed. Set pouches on a baking sheet and bake until the parchment is puffed and browned, 20 minutes. Do not open the packets while baking. Let cool for 3 minutes. Cut open the pouches and serve immediately.

A FEW NOTES ON FISH:

Nearly all fish and shellfish contain traces of methylmercury. However, larger fish that have lived longer have the highest levels of methylmercury because it has accumulated over time. Large fish such as swordfish, shark, king mackerel, and tilefish pose the greatest risk.

POPULATIONS MOST AFFECTED:

  • Women who might become pregnant
  • Women who are pregnant
  • Nursing mothers
  • Young children
  • Immunocompromised People (cancer patients receiving treatment)

SAFE GUIDELINES:

Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.

Info from www.fda.gov