foodconsumer.org: Healthy Recipes: A Meal from and for the Heart

Healthy Recipes: A Meal from and for the Heart
================================================================================
admin on 02/03/2010 00:16:00
 
Tuesday, February 2, 2010, Issue No. 281
A Meal ‘from’ and ‘for’ the Heart
Making a lovely dinner for a nice occasion doesn’t require a lot of rich and
fatty ingredients. A light white fish takes around 15 minutes to bake and it
contains heart-healthy omega-3 fatty acids — the compounds that have been
associated with lower risk for colon and prostate cancers.
White Fish en Papillote
Parchment cooking paper
Non-stick cooking spray
4, 3-oz. white fish fillets (such as Pacific cod, Pacific halibut, striped bass)
4 Tbsp. commercial tapenade, or see recipe below
Juice of 2 medium lemons (about 4 Tbsp.)
1/4 cup white wine (not too sweet, such as Pinot Grigio),
or may substitute with an equal amount of chicken broth or white grape juice.
Preheat oven to 350 degrees.
Prepare four 8” x 10” pieces of parchment paper by spraying with non-stick
cooking spray. Place one fish fillet in the middle of each piece of parchment
paper. Spread 1 tbsp. of tapenade on each fillet. Top each with 1 tbsp. of lemon
juice and 1 tbsp. white wine (or non-alcoholic substitute).
Form a packet around each fillet by folding over sides of parchment paper,
forming a tight seal.
Place packets on baking sheet in preheated oven for 10 to 15 minutes for thinner
fish, a little longer for thicker fillets. You can test doneness by opening one
packet. When fillet has turned opaque, it is done.
Homemade Tapenade
2 cups black olives, preferably oil cured, pitted
3 anchovies, rinsed and patted dry (optional)
3 Tbsp. drained capers
3 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
2 cloves garlic, coarsely chopped
2 tsp. fresh thyme leaves (or 1 tsp. dried)
Salt and ground black pepper, to taste
Combine all ingredients in a food processor. Pulse until the mixture is still
coarse, but has a uniform consistency. Makes about 2 3/4 cups of tapenade.
Makes 4 servings.
Per serving (with homemade tapenade): 135 calories, 3 g total fat (0 g saturated
fat), 3 g carbohydrate, 16 g protein, 0 g dietary fiber, 290 mg sodium.
By AICR.org