Steamed Sablefish with Squash-fennel Bulb Purée and Roasted Beets
Sablefish, or black cod, is common in Vancouver Island waters, but you may substitute any flaky fish, including halibut, salmon, or snapper. (Choose a species that’s sustainably fished. British Columbia sablefish populations are abundant and fisheries are well managed.) High-protein, low-fat fish is rich in omega-3 fatty acids, which help maintain cardiovascular health.
4 medium-size beets (2-inch diameter), skin on
1 cup coarse salt, for roasting beets
4 five-ounce filets of sablefish, skin on
1 cup Hubbard or banana squash, peeled and grated
1/4 cup yellow onion, diced small
1 clove garlic, sliced thin
1/4 cup fennel bulb, chopped coarse
2 1/2 cups low-fat vegetable stock
2 teaspoons basil, chopped coarse butter (about 2 tablespoons for pie plate)
1. Preheat oven to 350 degrees.
2. Place whole beets on a bed of salt in a pie plate and place in the oven to roast for 1 hour.
3. While the beets are roasting, begin the purée. Place squash, onion, garlic, fennel bulb, vegetable stock, and basil in a pot and simmer for 20 minutes. Remove from the stove, let cool for 10 minutes, then purée in a blender for 3 minutes on high speed. Return purée to pot and reheat.
4. Once beets are cooked, remove them from the oven and let cool for 15 minutes. Discard the salt. Peel beets with a pairing knife or rub the peel off with a towel. Cut in half and place them on a lightly buttered pie plate.
5. When sauce and beets are ready to reheat, place the sablefish in a preheated steamer for 5 minutes or until the fish visually starts to flake. While the fish is steaming, place the beets in the oven and reheat the sauce. Place 2 ounces of sauce in the middle of the plate, then 2 slices of beet. Place fish on top, skin side up, and serve immediately.
Suggested Wine: 2004 Ortega-Bacchus, Barking Dog Vineyards, Winchester Cellars, Vancouver Island, B.C. (certified organic grapes)
472 calories, 20g fat, 28.5g carbohydrates, 44g protein