Recipe: Pacific Halibut with Citrus Herb Dressing & Broccolini

This is a Venice Nutrition-friendly recipe with a nice balance of carbohydrates, proteins and fat.  In addition to Pacific halibut, you can use Pacific cod and farmed U.S. tilapia (all are sustainable fish).  I found this recipe in my favorite nutrition newsletter, Nutrition Action Healthletter.
Serves 4.
Cooking time for the fish is based on a 1-1/2-inch-thick filet.

Ingredients:

2 oranges or blood oranges
2 tsp. fresh lemon juice
1/4 cup flat-leaf parsley leaves--minced
8 sprigs of dill--minced
1/2 cup low-fat sour cream
1/4 tsp. salt
2 cups low-sodium vegetable broth
1 lb. broccolini or broccoli florets
1 lb. Pacific halibut--cut into four pieces
1 oz.Terra Exotic Vegetable Chips

What is broccolini?  See the post:  Broccolini (April 5, 2010)
 
Directions:

To prepare the citrus herb dressing:

• with a sharp knife, cut about a half-inch slice off each end of both oranges
• slice off strips of the peel, pith and outer membrane, working from top to bottom around the fruit
• over a bowl, cut between the inner membranes to separate out the segments [Comment:  this is too much work for me!  I don't mind having the membrane on my slices, so I skip that part and squeeze the tops and bottoms.  If I need more juice, I'll squeeze a segment.]
• take the cut-off tops and bottoms and squeeze for one Tbs. of juice 
• Whisk the orange juice, lemon juice, parsley, dill sour, cream and salt.  Set aside.

To cook the broccolini and fish:

• In a large, deep skillet, bring the broth to a boil.
• Add the broccolini and cook covered for about 3 minutes, until tender.
• Remove the broccolini and keep warm.
• Reduce heat to low and add the fish.
• Cover and poach for two minutes.
• Gently turn the fish and cook for an additional 1--3 minutes until cooked through.
• Discard the poaching liquid.

To serve:

• Arrange the broccolini and fish on 4 plates.
• Spoon the citrus herb dressing over the fish.
• Garnish with the orange segments and chips.

 Per serving:

• Calories:  230
• Total fat:  5 grams
• Sat. fat:  1.5 grams
• Protein:  26 grams
• Carbohydrates:  23 grams
• Fiber:  6 grams
• Sodium:  280 mg
• Cholesterol:  50mg

Source:  Nutrition Action Health Letter, March 2010, p. 12

Broccolini

Broccolini--what is that?  This was my first reaction when I saw a package in the produce section.

As it turns out, Broccolini is a cross between broccoli (no surprise) and Chinese kale (this was a surprise), both of which appear on lists of Super Foods.

Broccolini's long, thin stalks are not woody, like broccoli and asparagus, and are completely edible.  A 3 oz. serving, about 8 stalks, has 35 calories and offers 130% of a day's worth of vitamin C, 30% of vitamin A, 8% of potassium, 6% of calcium and 4% of iron.

Nutrition Action Healthletter suggests sauteeing broccolini with sliced garlic and a little oil form a bottle of sun-dried tomatoes then topping with some chopped sun-dried tomatoes.  It can also be roasted and steamed.

The vegetable is also known as baby broccoli and asparation.

Source:  Nutrition Action Healtletter, November 2009, p. 16.

Recipe: Chicken Thighs wih Roasted Apples and Garlic

This meal is low fat, nutritious and simple--everything I look for in a recipe.  Also, for us Venice Nutrition fans, it has a great balance of proteins, carbohydrates and fat.  Play with apple varieties and seasoning amounts to match your taste and be sure to remove the chicken skin.  Enjoy!


5 cups chopped peeled Braeburn apples (about 1 1/2 pounds)
1 teaspoon chopped fresh sage
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
4 garlic cloves, chopped
1/2 teaspoon salt, divided
Cooking spray
8 chicken thighs (about 2 pounds), skinned
1/4 teaspoon black pepper
Chopped parsley (optional)

Preheat oven to 475°.

Combine first 5 ingredients. Add 1/4 teaspoon salt; toss well to coat. Spread apple mixture on a jelly roll pan coated with cooking spray.

Sprinkle chicken with 1/4 teaspoon salt and pepper, and arrange on top of the apple mixture.

Bake at 475° for 25 minutes or until chicken is done and apple is tender. Remove chicken from pan; keep warm.

Partially mash apple mixture with a potato masher, and serve with chicken. Sprinkle with parsley, if desired.

Yield:  4 servings (serving size: 2 thighs and about 2/3 cup apple mixture)

CALORIES 257 (20% from fat); FAT 5.7g (sat 1.4g,mono 1.6g,poly 1.4g); IRON 1.7mg; CHOLESTEROL 107mg; CALCIUM 30mg; CARBOHYDRATE 26.6g; SODIUM 405mg; PROTEIN 25.9g; FIBER 3.5g

Cooking Light, OCTOBER 2002