When it comes to vegetables, variety in color is important. Here in Wisconsin, green and yellow are synonymous with our successful football team. In this dish, green beans and yellow squash come together to provide a good source of vitamins A and C. Both vegetables are abundant, easy to digest, and economical. Halibut or any other white fish provides a good source of lean protein. These all combine to make this dish an all-star, just like our Green Bay Packers.
PREP TIME
15 Min
COOK TIME
30 Min
SERVINGS
4
DIFFICULTY
Easy
Ingredients
Steamed Vegetables
- 2 cups yellow squash (about 2 squash), thinly sliced
- 1 cup fresh green beans, cleaned and trimmed
- 1 teaspoon minced garlic
- Fresh-squeezed lemon juice from half of one lemon
- ½ tsp black pepper
- Non-stick cooking spray
Halibut
- 2 cups fat-free plain Greek yogurt
- 2 tablespoons cumin
- ¼ cup cold water
- 2 tablespoons paprika
- 1 tablespoon dried ginger
- 2 tablespoons minced garlic
- 2 teaspoons curry powder
- 1 teaspoon ground black pepper
- 2 pounds halibut filet; may substitute with fish of choice
Directions
- Preheat oven to 375 degrees.
- In a mixing bowl, combine yogurt, lemon juice, water, cumin, paprika, ginger, garlic, curry powder, and pepper. Place fish in bowl and cover completely. Cover with plastic wrap and place in the refrigerator for 30-45 minutes.
- Meanwhile, in a second mixing bowl, combine squash, green beans, garlic, lemon juice, and black pepper.
- Make a pouch for steaming the vegetables by placing two pieces of aluminum foil side by side. Spray with cooking spray and place vegetables on top of one piece of foil. Cover with a second piece of foil and fold over the edges to form a pouch. Roast for 20 minutes.
- Remove fish from marinade. Gently wipe off excess yogurt, leaving a thin coating on the fish and discarding the marinade. Place fish filets on a baking dish coated with cooking spray. Bake for about 12 minutes, just until fish begins to flake apart. Serve fish with steamed veggies.
Nutrition Facts
Servings: 4 | Calories: 348 | Total carbohydrate: 20g | Dietary fiber: 7g | Protein: 58g | Total fat: 5g | Saturated fat: >1g | Sodium: 218mg
Recipe provided by Michelle Eaton, MS, RD, ThedaCare; compliments of heart.org
