steamed fish fillets with spring vegetables
PREPARATION: 15 MINUTES, COOKING: 15 MINUTES
4 sea bass fillets, 1 1/2 inches (3.5 cm) thick with skin on, about 5 ounces (150 g) each
3 cups (750 ml) homemade or low-sodium fish stock
1 cup (185 g) couscous
1 strip of lemon zest
1 1/2 cups (350 g) baby carrots
12 scallions, trimmed to about 4 inches (10 cm) long
1/2 pound (200 g) asparagus, trimmed and halved diagonally
2 tablespoons (30 ml) fresh parsley
freshly ground black pepper
1 teaspoon (5 ml) grated fresh ginger
1 tablespoon (15 ml) low-sodium soy sauce
1/2 teaspoon (2 ml) sesame oil
1 clove garlic, finely chopped
1 tablespoon (15 ml) dry sherry, dry white wine or vermouth
1 To make the marinade, combine the ginger, soy sauce, sesame oil, garlic and sherry in a large bowl. Add the fish and turn to coat in the marinade. Set aside.
2 Bring 1 cup (250 ml) of the stock to a boil in a saucepan that will accommodate a steamer basket. Put the couscous in a bowl and pour in the hot stock. Cover and let stand for about 15 minutes, or until the couscous has swelled and absorbed the liquid.
3 Pour the remaining stock into the saucepan. Add the lemon zest and bring to a boil. Add the carrots to the pan, and reduce the heat so the stock is simmering.
4 Place the fish, skin side down, in a single layer in a steamer basket. Add the scallions and asparagus (or put them in a second steamer basket, which will stack on top of the first). Place the steamer basket over the stock and cover. Steam for 10–12 minutes, or until the fish is opaque throughout and begins to flake, and the vegetables are tender.
5 When the couscous is ready, add the chopped parsley and fluff the grains with a fork to combine the couscous and parsley. Season to taste with pepper.
6 Remove the steamer basket from the pan. Drain the carrots, reserving the cooking stock. Divide the couscous among warm plates, and arrange the fish, carrots and steamed vegetables on top. Discard the lemon zest from the cooking stock. Moisten the fish, vegetables and couscous with a little of the stock, and serve with any remaining stock as a sauce.
Each serving provides
382 calories, 39 g protein, 4 g fat (1 g saturated fat), 44 g carbohydrate (8 g sugars), 5 g fiber, 431 mg sodium
|steamed fish fillets with spring vegetables|