Sunday, January 13, 2013

Healthy seafood

This is an easy way to get omega-3s, fiber,antioxidants.And if you need a carb a
Just add half yam....
The ingredient are:
2 cup any vegetable,cut into bite-size pieces
1/2 garlic clove
Salt, pepper
4 oz tilapia or cod fillet
1/2 tsp low-sodium soy sauce
1 scallion,
1/4 cup vegetable broth splash dry white wine
Sesame seed
1 lemon wedge

1- preheat oven to 375f.Cover baking sheet with parchment paper; place vegetable and garlic on one end. Season with salt and pepper.
2- place fish on top; brush with soy sauce. Add scallion. Pour on broth and wine. Fold parchment over fish and vegetable. Bake 10 to15 minutes; let cool for 5 minutes
3 -open parchment; sprinkle with sesame seeds and a squeeze of lemon juice.
Serve.

Hope you enjoy, and feel free to check my " YouTube channel" or my Facebook page.

Xoxo
Shania



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