ALASKA POLLOCK TROPICALE
Prep Time: 15 Cook Time: 10
Servings: 4
Blend all ingredients except green onions, Alaska Pollock and sesame seeds in a bowl.
Arrange green onions in a layer on the bottom of a 9-inch glass or heat-resistant pie plate. Rinse any ice glaze from frozen fish fillets under cold water; pat dry with paper towel. Place fillets over green onions; pour pineapple marinade over fillets.
Set a metal steamer rack into a deep 10- to 12-inch pot. Add water to fill the pot to a depth of 1 inch. Place the pie plate onto the streamer rack. Cover the pot loosely with foil and bring the water to a boil. Steam for 6 to 8 minutes for frozen Alaska Pollock or 4 to 5 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Garnish with sesame seeds.
Nutrients per serving: 278 calories, 6g total fat, 1g saturated fat, 18% calories from fat, 73mg cholesterol, 38g protein, 16g carbohydrate, 2g fiber, 1034mg sodium, 48mg calcium, and 460mg omega-3 fatty acids.
Cook’s Tip: Don’t have a steamer rack? Use the empty pineapple cans to support the pie plate.
Arrange green onions in a layer on the bottom of a 9-inch glass or heat-resistant pie plate. Rinse any ice glaze from frozen fish fillets under cold water; pat dry with paper towel. Place fillets over green onions; pour pineapple marinade over fillets.
Set a metal steamer rack into a deep 10- to 12-inch pot. Add water to fill the pot to a depth of 1 inch. Place the pie plate onto the streamer rack. Cover the pot loosely with foil and bring the water to a boil. Steam for 6 to 8 minutes for frozen Alaska Pollock or 4 to 5 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Garnish with sesame seeds.
Nutrients per serving: 278 calories, 6g total fat, 1g saturated fat, 18% calories from fat, 73mg cholesterol, 38g protein, 16g carbohydrate, 2g fiber, 1034mg sodium, 48mg calcium, and 460mg omega-3 fatty acids.
Cook’s Tip: Don’t have a steamer rack? Use the empty pineapple cans to support the pie plate.
2 Tablespoons black bean garlic sauce
2 Tablespoons Reisling or sherry
1 Tablespoon sesame oil
1 Tablespoon fresh ginger slivers
2 Tablespoons soy sauce
1 teaspoon minced garlic
1 teaspoon minced jalapeño
2 cups fresh pineapple chunks OR 2 cans (8 oz. each) pineapple tidbits or tropical fruit, drained
1/3 cup chopped cilantro
1 bunch (5 to 7) green onions
4 Alaska Pollock fillets (6 to 8 oz. each)
2 teaspoons toasted or black sesame seeds
2 Tablespoons Reisling or sherry
1 Tablespoon sesame oil
1 Tablespoon fresh ginger slivers
2 Tablespoons soy sauce
1 teaspoon minced garlic
1 teaspoon minced jalapeño
2 cups fresh pineapple chunks OR 2 cans (8 oz. each) pineapple tidbits or tropical fruit, drained
1/3 cup chopped cilantro
1 bunch (5 to 7) green onions
4 Alaska Pollock fillets (6 to 8 oz. each)
2 teaspoons toasted or black sesame seeds