Steaming Keeps Stuffed Fish Simple, Food Flavorful
Copyright 1994 Miami Herald
From Knight-Ridder/Tribune Information Services
Selected and Prepared by Tribune Media Services
By Linda Gassenheimer
Steaming is a fast and easy cooking method that leaves your food moist and full of
flavor. The fish fillets wrapped in romaine and Yukon gold potatoes are steamed for this
Any type of nonoily fish fillets can be used. Buy whatever looks fresh that day. Yukon or
yellow potatoes are available in most markets. Red Bliss can be substituted.
You don't need a special steamer to make this dinner. Here are some ideas for steaming
Use a roasting pan with rack or broiler pan. Line rack with foil. Poke holes in the foil
and place in roasting pan or in a large skillet. Cover tightly with foil if you do not have a
lid for the pan.
Use a collapsible vegetable steaming rack and place in skillet.
Place a rack or perforated foil pie plate upside down in a wok or other pan to keep
elevated from the water.
This meal contains a total of 602 calories per serving with 14 percent of calories from fat.
Slice potatoes by hand or in a food processor fitted with a 1/4 inch slicing blade.
Cook potatoes first. They will stay warm while you prepare the fish.
STUFFED FISH UNDER WRAPS
1 tablespoon diced red onion
1/2 cup plain bread crumbs
Zest from 1 medium sized lemon
1/2 tablespoon lemon juice
2 teaspoons dried sage or fresh
2 teaspoons dried thyme or fresh
1 egg white
Salt and pepper
6 large romaine lettuce leaves
2 (8 ounces) fillets (snapper, sole, lemon sole, yellow tail, other white fish fillets 1 inch
Mix onion, bread crumbs, lemon zest and juice, sage and thyme together in a small
bowl. Add egg white and blend well. Place 3 romaine leaves in bottom of a steamer or
enough leaves to cover steamer rack. Lay fish fillets on top. Spoon stuffing on top of
fillets. Pack down with spoon. Cover fillets with remaining romaine leaves. Place over
boiling water, cover with a lid and steam 10 minutes for 1-inch-thick fillet. Increase to 15
minutes for thicker piece. Serve fish still wrapped in lettuce on individual plates.
(Nutritional information per serving: 351 calories; 53 grams protein; 22 grams
carbohydrate; 5 grams fat; 12 percent of calories as fat; 2 grams fiber; 84 milligrams
cholesterol; 361 milligrams sodium. A heart-healthy recipe. Exchanges: .4 vegetable, .1
fruit, 1.2 bread, 5.5 meat, .2 fat.)
STEAMED GOLD POTATOES
1 pound Yukon gold potatoes
Salt and freshly ground black pepper
2 teaspoons olive oil
Wash potatoes. Do not peel. Slice 1/4-inch thick. Lay on steamer rack making sure they
are no more than 2 layers thick. Sprinkle with salt and pepper. Place over boiling water
and steam 15 minutes. Divide into two portions and serve on individual plates.
Sprinkle 1 teaspoon olive oil over each portion.
(Nutritional information per serving: 251 calories; 4 grams protein; 49 grams
carbohydrate; 5 grams fat; 17 percent of calories as fat; 5 grams fiber; 0 milligrams
cholesterol; 1 milligram sodium. Exchanges: 3 bread, .9 fat.)
TO BUY: 1 pound Yukon gold potatoes, medium-size lemon, small bunch fresh sage or
dried, small bunch fresh thyme or dried, small head romaine lettuce, 3/4 pound fish
fillets -- snapper, grouper, yellow tail, sole, lemon sole or other nonoily fish.
STAPLES: 1 egg, red onion, plain bread crumbs, dried sage, dried thyme, olive oil, salt,