Sherm's Fast Fish 'n' Veggies
From CRSWiki
by Michael Sherman
Ingredients & Amounts
- 1 quart or 1 lb (450 g) Chopped Veggie Mix (see below)
- 1 1/4 cup or 1/4 lb (110 g) Sliced Mushrooms (see below)
- 1/3 cup or 2.5 oz (70 g) Canned Pink Salmon (the kind with bones. A can will keep for a week without any noticeable rot.)
- 1/2 cup or 4.5 oz (125 g) Pasta Sauce: Make sure the first ingredient is tomato purée or tomato paste and that it is cooked with olive oil. Avoid any that uses other kinds of vegetable oil as well. Use 60 calories worth.
Veggie Mix:
This mix consists of 11 vegetables in roughly these proportions:
- 25% broccoli & cauliflower
- 25% zucchini and yellow summer squash
- 25% red, green, and yellow sweet peppers
- 10% carrots
- 5% each: celery, snow peas, asparagus
Your mix does not have to have these exact vegetables or proportions in order for the nutrition to come out as described. Just get a wide variety of mostly low-calorie (i.e., non-starchy) vegetables. Lots of different colors in the mix indicates good phytonutrient coverage. Adding onions, leafy vegetables such as spinach and basil, local favorites and so on is fine. The target is a mix which has 25 calories per 100g.
Sliced Mushrooms:
Pre-sliced mushrooms are widely available and there is almost no price difference between these and unsliced. These come in 8oz (225g) containers in the US and the recipe uses exactly half a box. These also keep for a week with no trouble. Don't forget to wash them!
Instructions & Comments
You will need a big microwaveable bowl, 1.5 quarts or larger, and a microwaveable lid for it (I use a heavy ceramic dinner plate).
1. Dump 1 pound of coarsely-chopped veggie mix and 1/4 pound of mushrooms into the bowl
2. Cover and steam in microwave on high for 5 minutes
3. Mix in the salmon and pasta sauce and steam for 1 minute more
Eat with a glass of cold water -- there may be hot spots!
Substitutions
•Salsa plus olive oil instead of pasta sauce. Use 40 calories of salsa, and 1/2 teaspoon (20 cals) of olive oil. Mix the oil with the salsa before pouring it over the veggies to be microwaved. This makes for a much spicier meal.
•Tuna instead of salmon. This must be 100 calories (2 oz, 56g) of HIGH FAT tuna (45% calories from fat, i.e. 5g fat per serving), otherwise you won't get enough omega 3. This is somewhat inferior in quantity, taste, and nutrition to pink salmon, but is nice once in a while for variety.
•Red salmon instead of pink. More expensive, but nutrition is about the same, apart from Vitamin D.
•Spice it up with garlic powder, onion powder, dried basil and black pepper. Even better (if you have some time to chop) use fresh onions, garlic and/or basil. To avoid changing the total number of calories, when you use fresh ingredients just reduce the amount of veggie mix by the same amount, so that the total is still 1 pound.
•Paleo folks might prefer to eat the veggies raw (but don't use raw tomatoes if you want lycopene).
•If you are trying to reduce sodium, rinse the salmon or tuna before using and choose lower-sodium pasta and salsa.
Nutritional Information
| Servings Per Recipe 1
Amount Per Serving 750 g | |
|---|---|
| Calories (kcal) | 300 |
| Carbohydrates | 39 g |
| Protein | 24 g |
| Fat | 8.5 g |
| Fiber | 11.5 % |
| Omega-3 PUFAs | 1.6 g |
| Omega-6 PUFAs | 1.4 g |
| Calcium | 29 % |
| Magnesium | 44 % |
| Vitamin A | 421 % |
| Vitamin C | 439 % |
| Vitamin E | 73 % |
