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Steam Into Spring
BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

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 body’s 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.

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.

AICR’s 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. AICR’s Web address is www.aicr.org. AICR is a member of the World Cancer Research Fund International. Photo: The American Institute for Cancer Research

ARTICLE POSTED APRIL 03, 2006

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