Filed Under: Ages & Stages 1-2, Ages & Stages 13-16, Ages & Stages 3-5, Ages & Stages 6-8, Ages & Stages 9-12, Dinner, Fish, Pregnancy, Under 20 Mins

Lemon-Dill Fish with Peppers

Serve this in wide bowls atop Asian noodles. If you don't have a steamer basket or an oriental bamboo steamer, set a colander over a saucepan of simmering water.

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February 19th, 2007

by Julia Aitken

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Servings
4
Prep Time
24 minutes
Ingredients
  • 3 cups chicken or fish stock (750 mL)
  • 4 oz snow peas, trimmed (125 g)
  • 4 6-oz (175-g) fish fillets 4 (choose tilapia, sole or catfish, thawed if frozen)
  • 2 tsp butter (10 mL)
  • 4 lemon slices
  • Half sweet red pepper, seeded and cut into strips
  • 1/2 cup chopped green onions (125 mL)
  • 1/2 tsp each salt and black pepper (2 mL)
  • 2 tbsp chopped fresh dill (25 mL)
    • Directions
  • 1.

    In a large pot over high heat, bring stock to a boil. Arrange snow peas in an even layer in a steamer basket or colander. Arrange fish in one layer on top of snow peas; top each fillet with 1/2 tsp (2 mL) butter and a lemon slice. Scatter red pepper and green onions evenly over fish; sprinkle with salt and pepper. Set steamer over pot of boiling stock; reduce heat to medium-low.

  • 2.

    Cover pot; steam for 5 to 7 minutes, until fish is opaque and flakes easily with a fork, and red pepper and snow peas are just tender.

  • 3.

    Remove steamer basket from pot; stir dill into stock. Serve fish and vegetables over cooked Asian noodles, ladling stock evenly over each portion. Serve at once.

    • Nutrients Per Serving
    per serving: 222 calories, 5.1 g fat, 62 mg calcium, 1,031 mg sodium,5.1 g carbohydrate,1.3 g fibre; excellent source of niacin
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