Easy and Healthy Lunch and Dinner Ideas with Fish Recipe Video
Ingredients
| Vegetable oil | 1⁄4 Cup (4 tbs) (for Asian parchment stir fry) | |
| Low sodium soy sauce | 1⁄4 Cup (4 tbs) (for Asian parchment stir fry) | |
| Brown sugar | 1 Tablespoon (for Asian parchment stir fry) | |
| Rice wine vinegar | 1 Tablespoon (for Asian parchment stir fry) | |
| Minced garlic | 1 Teaspoon (for Asian parchment stir fry) | |
| Fresh grated ginger | 1 Teaspoon (for Asian parchment stir fry) | |
| Sesame oil | 1⁄2 Teaspoon (for Asian parchment stir fry) | |
| Salmon fillets | 4 Medium (for Asian parchment stir fry) | |
| Broccoli head | 1 Cup (16 tbs), diced (1 head for Asian parchment stir fry) | |
| Onion | 2 Medium, sliced (for Asian parchment stir fry+ 1 for white fish) | |
| Button mushroom | 12 Medium, sliced (for Asian parchment stir fry) | |
| Extra virgin olive oil | 1⁄4 Cup (4 tbs) (for white fish) | |
| Lime | 1 Medium, juice extracted (for white fish) | |
| Garlic | 1 Clove (5 gm), minced (for white fish) | |
| Dijon mustard | 1⁄2 Teaspoon (for white fish) | |
| Salt | 1⁄2 Teaspoon (for white fish) | |
| Pepper | 1⁄2 Teaspoon (for white fish) | |
| Fresh basil | 1⁄4 Cup (4 tbs), chopped (for white fish) | |
| Tomato | 2 Medium, diced (for white fish) | |
| Olive | 12 Medium, sliced (for white fish) | |
| White fish fillet | 4 (for white fish) | |
| Lemon | 2 Medium (for detox water) | |
| Cucumber | 1 Medium, diced (for detox water) | |
| Mint leaves | 2 Tablespoon (for detox water (10-12 leaves)) | |
| Water | 3 Liter (for detox water) |
Nutrition Facts
Serving size
Calories 701 Calories from Fat 352
% Daily Value*
Total Fat 39 g60.3%
Saturated Fat 4.1 g20.5%
Trans Fat 0 g
Cholesterol 177.5 mg59.2%
Sodium 1024 mg42.7%
Total Carbohydrates 29 g9.5%
Dietary Fiber 7 g28.1%
Sugars 12.4 g
Protein 62 g124.5%
Vitamin A 29.2% Vitamin C 140.8%
Calcium 20.9% Iron 16.8%
*Based on a 2000 Calorie diet
Directions
1. Preheat oven to 375 degree.
MAKING
2. For detox water, in large pitcher take water, add lemon, cucumber, and mint leaves to it. Place it in refrigerator to infuse overnight. Strain.
3. For stir fry dressing, in a bowl combine vegetable oil, soy sauce, brown sugar, rice wine vinegar, garlic, ginger, and sesame oil. Whisk well.
4. In a large bowl, add broccoli, onion, and button mushroom. Pour ½ of the dressing on it. Toss.
5. Line a tray with parchment paper, place salmon on it. Sprinkle pepper.
6. Pour dressing evenly on salmon, reserving ¼ of it for later use in salad.
7. Top salmon with broccoli mixture. Wrap tightly within parchment paper.
8. Place wrapped salmon of baking sheet. Pop it in oven and bake for 20-30 minutes.
9. For white fish, in a bowl whisk together olive oil, lemon juice, garlic, Dijon mustard, salt, pepper, and basil.
10. In another bowl take tomatoes, onion, and olives. Pour ½ of the above dressing in it.
11. Lay a parchment paper on a tray, place fish fillet, and season it with pepper, and kosher salt.
12. Drizzle dressing on fillet, reserving some for salad.
13. Top it with tomato mixture, wrap tightly and place it in oven for 20-30 minutes or until done.
SERVING
14. Garnish with scallions and cashew, and serve fish over rice.
Chef
