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Quick Steamed Fish Fillets with Potatoes and Asparagus

Makes 2 servings

This elegant supper for 2 is simplicity itself. The entire meal is prepared in a steamer and ready in 15 minutes.

Ingredients

1 cup small new red potatoes, quartered 250 mL
1 cup asparagus, cut into 1-inch (2.5 cm) pieces 250 mL
2  4-oz (125 g) fish fillets, about 1 inch (2.5 cm) thick 2 
1/3 cup julienned tomatoes (preferably roma) 75 mL
1⁄4 to 1⁄2 tsp dried basil or tarragon 1 to 2 mL
  Black pepper to taste  
1 tsp butter 5 mL
1 tsp lemon juice 5 mL
  Salt  
  • Steaming basket

Instructions

Step 1
Salt potatoes in a large steamer set over a pot of boiling water. Cover and steam for 8 to 10 minutes or until potatoes are beginning to soften but are not yet cooked.

Step 2
Place asparagus on top of potatoes. Place fish fillets on top of asparagus. Top with tomatoes; sprinkle with basil, and pepper. Cover and steam for 5 to 6 minutes or until fish is opaque and flakes easily when tested with fork. Dot with butter; cover and steam for 30 seconds or until butter is melted. Sprinkle with lemon juice. Season to taste with salt.

Tips

If available, substitute 1 to 2 tsp (5 to 10 mL) of your favorite fresh herbs for the dried herbs. If asparagus is out of season, use fresh green beans instead. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 190
5%
Fat / Lipides 3.1 g
Saturated / saturés 1.4 g
+ Trans / trans 0.1 g
Cholesterol / Cholestérol 70 mg
4%
Sodium / Sodium 107 mg
5%
Carbohydrates / Glucides 16.1 g
12%
Fiber / Fibres 2.9 g
Sugars / Sucres 2.5 g
Protein Protéines 24.6 g
12%
Vitamin A / Vitamine A
37%
Vitamin C / Vitamine C
6%
Calcium / Calcium
18%
Iron / Fer
DIETITIAN’S MESSAGE
Steaming is a fast, efficient and low-fat
way to prepare fish. It’s also a great way to
cook vegetables so that they stay crisp and retain their color, vitamins and minerals. 
Contributor
N. Schnedier
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc.

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