Fresh Fish and Summer Veggies


cranberries 

Ingredients:

  • 1 cup quartered cherry or grape tomatoes
  • 1 cup diced summer squash
  • 1 cup thinly sliced red onion
  • 12 green beans, trimmed and cut into 1-inch pieces
  • 1/4 cup pitted and coarsely chopped black olives
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon capers, rinsed
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 pound cod/halibut/other white fish fillets, cut into 4 equal portions

Directions:

  1. Preheat grill to medium. (No grill? See oven variation below.)
  2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
  3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of the fish in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
  4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
  5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5-7 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatuta to slide the contents onto plates.

Oven variation: Preheat oven to 425 degrees. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (step 2). Assemble packets (steps 3-4). Bake the packets directly on an oven rack until the fish is cooked through and the vegetables are just tender, about 20 minutes.

Yield:

4 servings

Source:

Adapted from EatingWell: July/August 2007, EatingWell for a Healthy Heart Cookbook (2008) 


 
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  • Nutrition Tip

    A little known fact about capers is that they are a great source of natural antioxidants. Antioxidants help protect us from harmful free radicals – unstable oxygen molecules that harm healthy cells. They have a good amount of vitamin C, as well as both alpha and gamma tocopherol, which are also known as highly absorbed and common forms of vitamin E. Capers also contain the flavonoid polyphenol named quercetin that is in other fruits such as apples and cherries and has been shown to have anticancer properties.

    Make sure you rinse your capers first to remove some of the salty solution that they are preserved in for a more heart-healthy addition to your meals.


    Fresh Fish and Summer Veggies nutrition facts
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