RECIPES
February 20, 2017
THE ASIAN REPORTER n Page 13
This sweet potato and carrot
dish sparkles with vinaigrette
By Melissa d’Arabian
Poached cod with papaya gives
a tropical twist to weeknights
By Melissa d’Arabian
The Associated Press
B
alancing healthy eating with a
crazy weeknight schedule is tricky
for everyone. We all have
competing priorities that chip away at our
days: kids, careers, school, home, and
family obligations all take time and
energy. And next thing we know, it’s
6:00pm and we haven’t given any thought
to dinner. What we do next is key.
If we swing by the drive-thru or order a
pizza on our handy phone app every time
we have a busy weeknight, our health will
suffer. A better strategy: Save the pizza for
true cravings and lean on a few recipes in
our hip-pocket that can get us through the
mealtime crunch. And then stock up on the
pantry ingredients that make those
recipes a breeze to pull together on a busy
night.
One of those pantry items is frozen fish
fillets. Yes, I love fresh fish tossed right on
the grill with a tiny bit of lemon, olive oil,
salt, and pepper. But I don’t always have
time to head to the fish counter. So, frozen
fish is my plan B. I stock up on some
classics like Alaskan cod and wild salmon
that you can usually cook straight from
frozen — just add a few minutes to your
cooking time.
Poaching is a perfect cooking method for
those frozen fillets because it takes mere
minutes, and leaves your fish an open
canvas to showcase whatever other
ingredients you might have on hand.
Flavor the water with some acid and herbs
(like lemon juice and fresh thyme
branches) or even just a bit of white wine
and some dried herbs will work in a
Tuesday-night pinch.
Keep the water at a bare simmer — it
should be active like club soda, not like a
rolling boil. And then make a quick relish
to top your fish and give it some freshness
and excitement.
Today’s recipe stars papaya because it’s
widely available this time of year,
sometimes peeled and cubed if you want to
pay an extra dollar or two. Papaya is full of
vitamins and fiber, and raw papaya has
enzymes that are celebrated for helping
digestion. But feel free to swap out for
another fruit (even canned peaches work)
if you prefer — the tangy lime and apple
cider vinegar will marry most fruit
beautifully with the fish, no advanced
planning required.
Poached Cod with Raw Papaya Relish
Start to finish: 15 minutes
Servings: 4
4 fillets of cod (about 4 to 5 ounces each)
1/4 cup white wine
3 cups water
1 teaspoon dried thyme
1/4 teaspoon salt
Relish:
1 1/4 cups papaya, cut into small cubes
2 tablespoons apple cider vinegar
2 tablespoons lime juice
1/2 cup chopped tomatoes
2 green onions, chopped
2 tablespoons flat-leafed parsley or cilantro, chopped
2 teaspoons extra virgin olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
Bring wine, thyme, water, and salt to a bare simmer (it should look like bubbly
club soda). Place the cod in the water and keep at a bare simmer and allow to cook
until the fish is cooked through, about four minutes for an average piece of fish.
Remove the fish, then keep on a warm plate.
While the fish is cooking, stir together the relish ingredients in a small bowl.
Spoon the relish on top of each piece of cooked fish, allowing the heat of the fish to
bring out the relish flavors.
Nutrition information per serving: 179 calories (31 calories from fat); 3 g fat (1 g
saturated, 0 g trans fats); 61 mg cholesterol; 302 mg sodium; 8 g carbohydrate; 1 g
fiber; 5 g sugar; 26 g protein.
S
tarchy sides are a mainstay of the
classic American dinner. It’s easy to
get complacent and rely on a trusty,
if unimaginative, rotation of mealtime
regulars: rice, potatoes, noodles.
The problem with serving essentially
the same (white) thing over and over is
that we are missing an opportunity to
bring a variety of nutrients to the table in
that starchy side. And we are missing out
on the joys of new colors and flavors if we
just stick to the stuff that looks and tastes
remarkably similar. So why not add a few
colorful and interesting options to the
dinner starch repertoire?
Sweet potatoes are a great start, but also
consider vegetables like peas, corn, winter
squashes (such as spaghetti, acorn, and
butternut), and sweet root vegetables like
carrots and parsnips as potential
stand-ins for rice or pasta.
One of my favorite ways to prepare these
starchy sides in colder months is to toss
them in a quick vinaigrette and then roast.
The vinaigrette can be quite simple: even
vinegar, salt and pepper, and a bit of oil
will perk up the flavor.
My recipe today brings together both a
starch and a root vegetable. Red-fleshed
sweet potatoes (often called “yams” in
American supermarkets) and carrots are
tossed in a soy sauce and rice vinegar
marinade, which caramelizes beautifully
in the oven.
The ingredients of the side dish marry
perfectly with roasted chicken or grilled
fish, or alongside spicy lentils or just a
hearty salad if you are eating vege-
tarian.
The sweet potatoes are jam-packed with
a variety of vitamins and minerals, most
notably vitamins C and K and potassium.
The carrots are lower calorie than the
starchier sweet potato and they
complement the nutrient profile with a ton
of vitamin A as well as good quantities of
vitamin C and potassium. The two
together become a nutrition powerhouse
compared to standard starches. Plus, the
dinner plate just looks pretty with the
gorgeous orange color.
Roasted Sweet Potato and Carrots in Quick Soy Sauce Marinade
Start to finish: 40 minutes
Servings: 4
1 medium red-flesh sweet potato, peeled and cut
into 1 1/2 inch chunks (about 2 cups total)
2 medium carrots, peeled and cut into 1 1/2 inch chunks (about 2 cups)
2 tablespoon soy sauce
2 tablespoon rice vinegar
2 teaspoons olive oil
1 small shallot, roughly chopped
2 cloves garlic, roughly chopped
1 teaspoon fresh ginger, minced or grated
1 tablespoon fresh lemon juice
Olive oil in a mister
Parsley for garnish, optional
Heat the oven to 400º Fahrenheit. Bring a large saucepan of water to boil over
high heat, and once boiling, add the sweet potato and carrot cubes and cook just for
three minutes. Drain and set aside.
Meanwhile place the soy sauce, vinegar, olive oil, shallot, garlic, ginger, and
lemon juice in a blender and blend until smooth, about 30 seconds. (For chunkier
marinade, just mince everything and whisk together.) Pat the sweet potato and
carrot dry with a paper towel then place in bowl. Pour the vinaigrette over the cubes
and toss to coat. Let marinate for 10 minutes (or up to a couple of hours), stirring at
least once. Cover the bottom of a large baking sheet with parchment paper. Drain
the excess marinade and discard.
Scatter the sweet potato and carrot cubes across the baking sheet. Mist lightly
with olive oil (or use nonstick spray). Roast until tender, and the edges show a slight
char, about 25 minutes, stirring halfway through. Sprinkle with parsley and serve.
Options: Add red pepper flakes and a teaspoon of maple syrup for a sweet and
spicy version, or a little sesame oil for a more Asian version, or top with cilantro,
chopped green onions, and lime juice.
Nutrition information per serving: 115 calories (32 calories from fat); 4 g fat (0 g
saturated, 0 g trans fats); 0 mg cholesterol; 647 mg sodium; 18 g carbohydrate; 3 g
fiber; 6 g sugar; 2 g protein.
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Photo/Melissa d’Arabian via AP
Photo/Melissa d’Arabian via AP
The Associated Press
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