I cooked this up for Mother's Day and it was a huge hit. I found the recipe on a weight watcher's blog, and sadly it doesn't have pictures, and I forgot to take pictures!! But you're going to have to take my word for it-- best healthy meal I've had in a long time. With the dessert, (and I had a slightly larger portion of frozen yogurt) it topped out right at around 500 calories. What I also love about the recipe (which if you click on the link, there's very detailed instructions) is that you can change it up very easily. The fish can be chicken or pork; the asparagus can be Brussels sprouts or cauliflower or green beans.
So, without further ado...
One Oven Salmon, Asparagus and Baked Bananas
Serves 4
Prep Time: 15 minutes
Bake Time: 15 -20 minutes (depending on your fish or meat)
Ingredients:
nonstick spray (I actually used a little coconut oil instead)
1.25 lbs. Salmon fillet (or halibut or orange ruffy... any thin fleshed fish will do), cut into 4 equal peices
2 T plus 2 t Dijon Mustard
3/4 c. Panko Breadcrumbs (see note below)
1/4 c. minced red onion
1 T minced Parsley leaves or 2 t dried parsley
1 pound pencil thin asparagus spears, woody ends trimmed off.
1 t. salt
.5 t. fresh ground black pepper
4 medium ripe bananas, peeled and split lengthwise
1 T lemon juice
3 T packed light brown sugar
1.5 T orange juice
1 t. ground cinnamon
4 lemon wedges
1 and 1/3 c. fat free vanilla frozen yogurt (I like dreyer's yogurt blends)
Directions:
- Position the rack in the center of a large oven or divide the racks into the top and bottom thirds of a smaller oven. Preheat oven to 400°F.
- Spray a large, lipped baking sheet and a 9-inch-square baking pan with nonstick spray.
- Coat one side of each piece of halibut with 2 teaspoons mustard. Combine the Panko, onion and parsley in a small bowl; divide among the halibut pieces, pressing the mixture gently into the mustard.
- Place the halibut, coated side up, on one end of the prepared baking sheet. Lay the asparagus spears at the other end, making sure they’re in a single layer. Spray fish and asparagus with a light coating of nonstick spray; sprinkle the asparagus spears with salt and pepper.
- Place the bananas in the prepared baking pan; sprinkle with lemon juice. Divide the brown sugar among the bananas, then sprinkle with orange juice and ground cinnamon.
- Place the baking sheet (with fish and asparagus) as well as the baking pan (with bananas) in the oven. (If using 2 racks, put the fish and vegetables on the top rack and the bananas below.)
- Bake for 15 minutes or until the fish will flake when gently pulled with a fork. Remove the baking sheet with the fish and asparagus. Baste the bananas with any pan juices that the bananas may have produced.
- Transfer the fish pieces to four serving plates. Sprinkle the vinegar over the asparagus, and toss well on the baking sheet. Divide the asparagus spears among the plates; serve each plate with a lemon wedge.
- Meanwhile, continue baking the bananas until they’re soft and lightly browned, 5 to 10 additional minutes after the fish and asparagus come out of the oven.
- Place 2 banana halves in each of four dessert bowls; top each with 1/3 cup frozen yogurt. Spoon any pan juices into the bowls.
- Serving size: One piece of fish, one quarter of the asparagus spears, two baked banana halves and 1/3 cup frozen yogurt.
Note
Panko breadcrumbs are a Japanese specialty; they cook up much crisper than standard breadcrumbs. Look for them in the baking aisle with the other breadcrumbs or in the Asian specialty aisle at your supermarket
Panko breadcrumbs are a Japanese specialty; they cook up much crisper than standard breadcrumbs. Look for them in the baking aisle with the other breadcrumbs or in the Asian specialty aisle at your supermarket
