Stage 8 - Baked Fish with Summer Vegetables

As you transition into Stage 8 of the post-surgery meal plan (1 year and beyond after surgery) and you are able to tolerate more foods, try out this recipe!

Servings 4 servings (1 serving = 3 ounce fillet of fish and 1 cup vegetables)

Ingredients

  

  • 4 3-ounce fillets of fish (cod, halibut, salmon, snapper, sea bass, etc.)
  • 1 summer squash sliced
  • 2 cups small broccoli florets
  • 3 cloves garlic finely chopped
  • 1 tablespoon canola oil or avocado oil
  • 1/4 teaspoon fine sea salt
  • 4 sprigs fresh herbs, such as oregano, thyme, rosemary, or basil
  • 1 small shallot finely chopped
  • Nonfat milk (enough to completely cover the 4 fish fillets while soaking)

Instructions

 

  • Preheat the oven to 400°F.
  • Rinse the fish fillets in running water. Pat dry.
  • Soak the fillets in nonfat milk for 20 minutes. Drain and pat dry. Discard the used milk.
  • While soaking the fillets, cut parchment paper or foil into four 12-inch squares and arrange them on a work surface. Fold each piece in half to form a crease down the middle.
  • Divide squash among the squares, arranging it just to the right of each crease. Top squash with broccoli and garlic, then drizzle with olive oil and sprinkle with salt.
  • Arrange one fillet on top of each pile of vegetables, then season fillets with salt. Top each fillet with an herb sprig and some of the chopped shallots.
  • Wrap up each square of paper or foil to form a sealed pouch. Transfer pouches to a baking sheet and bake until the fish is cooked through, about 20 minutes. Set aside to let cool for 3 to 4 minutes, then cut pouches open and serve immediately. If desired, serve with a small side of quinoa.

Notes

 Calories: 231| Total Protein: 43.5g | Total Carbs: 7g  | Total Fat: 2.6g

Source: Recipe modified from: https://www.wholefoodsmarket.com/recipe/baked-fish-en-papillote-summer-vegetables