Cook Smart for a Healthy Heart, Reader's Digest Canada
Steaming is unbeatable when it comes to heart-healthy cooking: there's no need for added fat, and flavour and nutrients are locked in. Serve this ginger-sesame steamed fish with grilled pepper and a pilaf of wild and brown rice for a satisfying meal.
Combine the ginger, garlic, lime rind and half the coriander in a small bowl. Place the fish fillets skin-side up on a work surface and sprinkle with pepper and the coriander mixture. Fold the fish fillets in half. Drizzle the sesame oil over the folded fish and place the fish on a heatproof plate.
Place a cake rack in a frying pan large enough to hold the plate of fish and add enough water to come just below the cake rack. Cover the pan and bring the water to a simmer.
Carefully place the plate of fish on the rack over the simmering water. Cover and steam until cooked, about 5 minutes. With a slotted spoon, transfer the fish to a platter; keep warm.
Pour the cooking liquids on the plate used for steaming into a small saucepan. Add the lime juice and 1⁄2 cup water and bring to a boil. Stir in the cornstarch mixture and cook, stirring, until the sauce is slightly thickened, about 1 minute. Stir in the remaining coriander. Serve the steamed fish accompanied with the ginger and sesame sauce.
Per serving: 208 calories, 39 g protein, 5 g total fat, 1 g saturated fat, 117 mg cholesterol, 1 g total carbohydrate, 0.3 g sugars, 1 g fibre, 139 mg sodium
The oil extracted from sesame seeds is high in polyunsaturated fatty acids, which can help to prevent heart disease.