400 Calorie Fix Cookbook by Liz Vaccariello

Author:Liz Vaccariello
Language: eng
Format: epub
Publisher: Rodale
Published: 2010-11-11T16:00:00+00:00

2/3 cup cooked brown rice

150 CALORIES

Salad made with 1½ cups baby spinach, 1 diced medium tomato, 1 teaspoon olive oil, 1½ teaspoons balsamic vinegar

85 CALORIES

405

CALORIES PER MEAL

PER SERVING (1 serving = 1 fish fillet, ¼ cup tomatoes)

Calories 170

Total Fat 4.5 g

Saturated Fat 0.5 g

Sodium 360 mg

Carbohydrate 9 g

Dietary Fiber 1 g

Protein 21 g

Calcium 4%

HALIBUT PACKETS WITH ORANGE AND ASPARAGUS

PREP TIME: 20 MINUTES + 1 MINUTE STANDING / COOK TIME: 12 MINUTES / MAKES 4 SERVINGS

Cooking in a packet (en papillote in French) steams the contents while infusing them with the flavor of the seasoning. Try this cooking method with delicate fish, such as sole, as well as firmer fish, such as salmon.

¼ cup orange juice

¼ cup finely chopped shallots

2 teaspoons balsamic vinegar

2 teaspoons Dijon mustard

2 teaspoons grated orange zest

½ teaspoon salt

¼ teaspoon freshly ground black pepper

4 teaspoons extra-virgin olive oil

4 skinless halibut fillets (6 ounces each)

1 pound asparagus

½ cup diced tomato

1. PREHEAT the oven to 450°F. Cut 4 sheets of parchment (12″ x 20″ each) in half, short side to short side. Open back up and coat the sheet with cooking spray.

2. COMBINE the orange juice, shallots, vinegar, mustard, orange zest, salt, and pepper in a small bowl. Slowly whisk in 3 teaspoons of the oil.

3. PLACE a salmon fillet on half of each sheet of parchment. Toss the asparagus spears with the remaining 1 teaspoon oil and divide them among the pieces of parchment, placing them next to the salmon. Spoon the orange juice mixture over the fillets and asparagus, dividing it evenly among the packets. Sprinkle each with 2 tablespoons of tomato. Fold the parchment loosely over the filling and fold the edges in to seal the packet.

4. PLACE the packets on a large baking sheet. Bake for 10 to 12 minutes, or until the packets are puffed. Remove from the oven and carefully vent the top of each with the tip of a sharp knife. Let rest for 1 minute, place a packet on each of 4 serving plates, and carefully fold back the parchment.

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