Numerous studies suggest that
a predominantly plant-based diet is linked to long-term health.
The phytochemicals, minerals and vitamins in plant foods seem
to bolster the bodys defenses against cancer, heart disease
And to go with your steamed
fish, why not steam a variety of colorful and healthful
AICR recommends gradually making
the transition to a plate that contains 2/3 (or more) vegetables,
fruits, whole grains and beans to one-third (or less) animal
A spring dinner of steamed fish
with yogurt dill sauce is a good place to start.
Steamed Fish with Yogurt
Dill Sauce - Makes 4
2 Tbsp. extra virgin olive oil
1 Tbsp. finely chopped fresh chives
1 tsp. finely chopped fresh basil
1 Tbsp. fresh dill, divided
1 1/2 lb. firm-fleshed fish fillet, (e.g.halibut, cod, or salmon)
cut in 4 pieces
Salt and freshly ground pepper
1/3 cup low-fat, plain yogurt
2 red bell peppers, thinly sliced
2 orange or yellow bell peppers, thinly sliced
1 scallion, finely chopped (green part included)
1 large lemon, thinly sliced
1/2 cup fat-free, reduced-sodium chicken broth
4 sprigs fresh dill for garnish (optional)
In a small bowl, mix together oil, chives, basil and half the
dill. Rub mixture into both sides of fish, then sprinkle with
salt and pepper. Set aside.
Mix remaining dill with yogurt
and set sauce aside.
In a deep-rimmed serving dish
large enough to hold the fish and broth, arrange bell peppers
and scallions evenly along bottom. Place fish on top. Arrange
lemon slices on top of fish. Add broth. Place in microwave and
cook at medium power, checking every few minutes, until fish
flakes with a fork.
Remove from microwave and garnish
with remaining dill. Serve with yogurt-dill sauce.
Per serving: 293 calories, 11
g. total fat (2 g. saturated fat), 9 g. carbohydrate, 38 g. protein,
2 g. dietary fiber, 176 mg. sodium