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Spring
BY THE
AMERICAN INSTITUTE FOR CANCER RESEARCH
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Steamed Fish
with Yogurt Dill Sauce
Makes 4 servings. |
When you are
tired of the heavy cooking of the cold months but it is too early
for the outdoor grilling of summer, steaming is a good cooking
transition as winter turns to spring.
Steaming is
a traditional Chinese cooking technique that uses gentle heat
instead of oil to cook foods. So it is a good way to make low-fat,
low-calorie entrées.
Steaming keeps
vegetables crunchy and brightly colored, and helps avoid overcooking
fish. It also protects water-soluble nutrients that would otherwise
be lost during boiling.
All you need
to steam fish is a deep saucepan, Dutch oven, pressure cooker,
roasting pan, or wok. The pot should be wide enough to hold a
heat-proof plate on which all the ingredients can be placed in
a single layer, and deep enough so that the plate is elevated
at least an inch above enough water to simmer until the food
is cooked.
Both AICR and
other health experts recommend fish as the best animal protein
alternative to red meat. It is an important source of omega-3
fatty acids, which are so important to our health.
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 stroke.
And to go with
your steamed fish, why not steam a variety of colorful
and healthful vegetables?
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 protein.
A spring dinner
of steamed fish with yogurt dill sauce is a good place to start.
Steamed Fish
with Yogurt Dill Sauce - Makes 4 servings.
- 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.
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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. |
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AICRs
Nutrition Hotline is a free service that allows you to ask a registered
dietitian questions about diet, nutrition and cancer. Access
it on-line at HYPERLINK "http://www.aicr.org" www.aicr.org or by phone at (1-800-843-8114)
Monday-Friday, 9 a.m. to 5 p.m. ET. The American Institute for
Cancer Research is the only major cancer charity focusing exclusively
on the link between diet, nutrition and cancer. The Institute
provides a range of education programs that help millions of
Americans learn to make changes for lower cancer risk. AICR also
supports innovative research in cancer prevention and treatment
at universities, hospitals and research centers across the U.S.
The Institute has provided more than $77 million in funding for
research in diet, nutrition and cancer. AICRs Web address
is www.aicr.org. AICR is a member of the World Cancer Research
Fund International.
Photo: The American Institute for Cancer Research |
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ARTICLE
POSTED APRIL 03, 2006 |
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