2 fish dishes: Asian steamed fish and baked cod casserole

Low-fat fish and vitamin-packed vegetables are cooked using one of the healthiest of all cooking techniques: steaming. Read on for two delicious recipes that can't be beat!

• Preparation: 15 minutes.
• Cooking time: 12 minutes.
• Serves 4.

Ingredients:

• 750 g (1 1⁄2 lb) firm-fleshed whitefish fillets, in 4 pieces
• 30 ml (2 tbsp) soy sauce
• 30 ml (2 tbsp) white wine or sake
• 1 thin slice fresh ginger, peeled and cut into thin sticks
• 2 medium carrots, peeled and cut into 0.5 cm (1⁄4 in) sticks lengthwise
• 60 g (2 oz) snow peas, cut in half lengthwise
• 1⁄2 medium yellow pepper, seeded and cut into thin sticks

Instructions:

1. Place fish in a baking dish that fits inside a large steamer basket or on a rack that will fit into a large frying pan. Combine the soy sauce and white wine or sake and pour over the fish. Top with ginger and carrot.
2. Fill pan with water to a depth of 2.5 centimetres (one inch). Bring to a simmer. Place steamer basket or wire rack in pan. Place baking dish in the basket or on the rack. Cover pan or basket. Steam fish for five to six minutes.
3. Add snow peas and pepper to baking dish. Cover. Steam until fish flakes when touched with the tip of a knife and vegetables are crisp-tender, or about five minutes.

Each serving contains:

• 175 calories
• 32 g protein
• 3 g fat (including 0 g saturated fat)
• 45 mg cholesterol
• 7 g carbohydrates
• 2 g fibre
• 558 mg sodium

• Preparation: 20 minutes.
• Cooking time: 38 minutes.
• Serves 4.

Ingredients:

• 500 g (1 lb) red potatoes, unpeeled and cut in slices 1 cm (1⁄2 in) thick 1 medium onion, thinly sliced
• 15 ml (1 tbsp) olive oil
• 2 ml (1⁄2 tsp) salt
• 4 plum tomatoes, seeded and coarsely chopped
• 3 cloves garlic, minced
• 2 ml (1⁄2 tsp) dried oregano, crumbled
• 350 ml (1 1⁄2 c) arugula leaves
• 500 g (1 lb) cod, halibut or other thick, firm-fleshed whitefish steaks, cut into 5 cm (2 in) chunks

Instructions:

1. Preheat oven to 180°C (350°F). Combine potato, onion, oil and half the salt in a medium baking dish.
2. Bake for 20 minutes, stirring mixture once.
3. Stir tomato, garlic and oregano into potato mixture. Spread the arugula over the top in an even layer. Top with fish steaks. Sprinkle with remaining salt.
4. Bake, covered with aluminum foil, until fish is just cooked through, or 15 to 18 minutes. Transfer fish and vegetable mixture to serving plates. Spoon pan juices over each serving.

Each serving contains:

• 213 calories
• 22 g protein
• 5 g fat (including 1 g saturated fat)
• 43 mg cholesterol
• 21 g carbohydrates
• 4 g fibre
• 363 mg sodium

• Almost any baked fish will release some liquid during cooking, so don't be surprised if you find a puddle at the bottom of your casserole dish. Simply spoon these juices over the fish for extra flavour and moisture.

These delicious dishes, tailor-made for the health of your heart, combine lean fish and lots of vitamin-rich vegetables. Try these easy recipes today for a filling meal that's surprisingly nutritious.