The Healthy Tales

Posts Tagged ‘fish’

In an effort to be healthier, my husband and I are trying something new. Well, I say new but it is new to us not a new idea. We are going to start incorporating 1 fish meal a week. It is my take on the mediterrean diet once a week and possibly twice a week. Last night was our first attempt and it turned out really well except the hives my husband broke out in after he finished eating the shrimp couscous.

Anywho, if you are looking for a new fish meal to spice things up around your house let me suggest the following:
Fish packet with Asparagus and Lemon
Whole wheat couscous with shrimp, fat free feta, and broccoli

All you need is foil, an aluminum baking sheet, a skillet and a sauce pan.
For the fish:
1 bag of tilapia or cod (any flaky white fish really)
1 lemon
1 teaspoon of garlic
1 teaspoon of parsley
2 tablespoons of butter
1 bunch asparagus

1. Line baking sheet with foil. Wash and trim asparagus. Line bottom of cookie sheet with asparagus.
2. Place fish on top of asparagus (frozen or thawed).
3. Mix butter, garlic, and parsley. Then rub into each fish piece.
4. Cut lemon into slices and put 1-2 slices on each fish.
5. Cover fish with foil forming a packet and cook 10-15 minutes.

For the couscous:
1.5 cups Water, 1 cup whole wheat couscous, 2 tablespoons garlic, 1 tablespoon oil. Bring water and oil to a boil. Remove from heat and add garlic and couscous. Let sit covered for 5 minutes. Add in as much broccoli as you like (defrost the frozen kind) and then add as much crumbled fat free feta as you like. Same with lemon juice.

Historically, I have been really bad about adding fish into my diet.  Every now and then I’ll order a fish taco for dinner or possibly shrimp.  Sometimes I get adventurous and pick up tilapia and put a little blackening seasoning on it and bake in the oven.  I’m not sure why I haven’t been on the fish bandwagon but it might be because if you undercook fish you can get pretty sick (trust me) or I just don’t know what to do with it.

With needing to shed a few pounds as well as being tired of the same old foods day in and day out, I have been trying out a few new recipes.  I’ve tested out homemade grilled fish tacos (A++), salsa fish, and now Lemony-Asparagus Fish.  The last recipe is one I received in a HungryGirl email last week and it looked quick and easy.  Asparagus was on sale so I figured that would seal the deal and I would try it out.  So come Sunday night, I pulled all of the ingredients out and fired up the oven.  Talk about tasty food!  Here is the recipe courtsey of HungryGirl.com.  An actual photo will come later tonight when I fire up the camera.

Lemony-Asparagus Fish
Ingredients
1 package frozen Tilapia filets or other white fish (normally 4 to a pack)
1 bunch of Asparagus trimmed of tougher end, depending on length possibly cut in half
1 lemon, sliced
1 tsp. whipped butter (spray/melted butter worked fine)
1/2 tsp. chopped parsley
1/2 tsp. crushed garlic (garlic powder was ok)
1/8 tsp. salt

Cooking Directions:
1. Preheat oven to 375 degrees.
2. In a small bowl, mix together butter, parsley, garlic, and salt to form a thick paste. Set aside.
3. Lay a large piece of heavy-duty foil in front of you. Line up the stalks side by side (like a raft) in the center of the foil. Lay the fish on top of the asparagus.
4. Spread butter mixture evenly over the fish, and top with lemon slices (2 slices per fish). Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.
5. Place packet on a baking sheet, and cook in the oven for about 15 minutes, until asparagus is tender and fish is cooked through.

Allow packet to cool for a minute then serve 1 raft with 1 fish and 2 lemon slices. The lemon slices will be nice and tender and will nicely “juice” your fish.

PER SERVING: 205 calories, 4g fat, 412mg sodium, 6g carbs, 2.75g fiber, 3g sugars, 35g protein. About 4 WW points per serving. Can’t beat that!