The recipe for this elaborate-looking dish can be easily multiplied if you are cooking for a crowd. The recipe also works for other delicate white-fleshed fish—just be sure to watch carefully for doneness during cooking, as other fish may cook faster.
2 zucchini, cut into 1 in (2.5 cm) pieces
20 cherry tomatoes, cut in half
1/2 tsp (2 mL) salt, divided
Freshly ground black pepper, to taste
1/4 cup (60 mL) extra-virgin olive oil
2 Tbsp (30 mL) white balsamic vinegar
2 green onions, trimmed, with white part finely sliced
1 Tbsp (15 mL) fresh basil, finely chopped
1 Tbsp (15 mL) fresh parsley, finely chopped
1 Tbsp (15 mL) fresh mint, finely chopped
Pinch of saffron threads 4 - 5 oz (140 g)
halibut fillets without skin, pin bones removed
Preheat oven to 450 F (230 C).
Place zucchini and tomatoes on rimmed baking sheet in a single layer. Sprinkle with 1/4 tsp (1 mL) salt and black pepper. Set aside.
To make dressing, in small bowl whisk together oil, vinegar, and green onion until homogenized. Whisk in basil, parsley, mint, and saffron.
Season fish with remaining 1/4 tsp (1 mL) salt and black pepper. Place on top of zucchini and tomato mixture on baking sheet, and spoon dressing over fish. Let sit 10 minutes.
Roast fish in oven until just firm and flakes easily, about 10 to 12 minutes. Serve hot or at room temperature along with pan juices. To complete this light meal serve with green salad if desired.
Each serving contains: 308 calories; 31 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 7 g carbohydrates; 2 g fibre; 380 mg sodium
source: "Go Fish!", alive #356, June 2012
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.