Tuesday, November 12, 2013

Broiled Whitefish with Roasted Asparagus

The Lake Superior whitefish at our store looked really good this week, so I picked some up to make for dinner last night. We didn't do anything fancy to it - just seasoned it with same paprika, salt and pepper and served it with fresh lemon. It was such a nice, light dinner.  It went very well with the roasted asparagus and wild rice that we made to go with it.

As I usually do, I made the rice in the morning to save some time, and just reheated it while we made the rest of the dinner. Pre-making the rice allowed us to have our meal ready in just over half an hour in the evening!  My husband, Ted, was home yesterday so we cooked dinner together while enjoying a nice glass of wine - I pretty nice Monday evening if you ask me!

Broiled Whitefish with Roasted Asparagus



Broiled Whitefish



Ingredients

1 pound fresh Lake Superior whitefish, with skin
Paprika, salt (optional) and black pepper, for seasoning
Fresh lemon wedges

Directions

1. Preheat oven to 400 degrees.  

2. Place fish, skin side down, on a foil-lined baking sheet.  Season with salt (optional), pepper and paprika.  Bake for 10 minutes, then increase temperature to broil, and broil for 5-7 minutes.

3. Cut fish into 4-ounce servings.  Serve with lemon wedges.

Roasted Asparagus



Ingredients

1 bunch fresh asparagus
1 Tbsp olive oil
Salt, for seasoning (optional)
Fresh lemon wedges

Directions

1. Preheat oven to 400 degrees.

2. Snap off woody ends of asparagus.  Place in baking pan and drizzle with olive oil and season with salt. Toss until evenly coated. Roast in oven for 25 minutes.

3. Squeeze fresh lemon juice over asparagus before serving, or serve with lemon wedges.

What are the nutritional benefits of this meal? White fish is very low in fat and high in protein.  It is also a rich source of B vitamins and the minerals selenium and iodine. Asparagus is high in vitamin K and is also a great source of vitamin A, folate and iron. Wild rice is a great source of protein and antioxidants, as well as vitamins A, C and E.

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