What better way to spring into summer? Time to get grilling!   Give this heart-healthy and nutritious grilled fish recipe a try!

Add one of our salad or side dish recipes to pair with this delicious banana leaf wrapped fish. This versatile and delicious recipe is bound to be a hit!

Whether you decide to make this recipe with halibut, cod or another variation of white fish you can’t go wrong. White fish is known for its mild flavor and health supporting properties. Rich in vitamin B and high in protein, white fish is also low in fat.

The coconut cilantro sauce utilizes garlic and mint providing an additional health kick. Cilantro contains good amounts of antioxidants, vitamins and dietary fiber. Garlic boasts both flavor with the benefit of antiviral, antibacterial, and anti-fungal properties, supporting your immune system. Mint can support digestion and is a great antioxidant.

Give this recipe a try and enjoy – you can’t go wrong.

Gluten free and Dairy Free
Makes 6 servings

Ingredients

1/2 cup (4 fl. oz.) coconut milk
Juice of 3 limes
1 small bunch fresh cilantro
1/3 cup (1/2 oz.) fresh mint leaves
2 garlic cloves
1-inch piece fresh ginger, peeled and coarsely chopped
1 jalapeño chile, seeds and ribs removed
2 tsp. honey
Kosher salt and freshly ground pepper
6 white fish fillets, such as halibut or cod, about 6 oz. each
Vegetable oil for brushing
6 large fresh or thawed frozen banana leaves

(Look for banana leaves in Latin American and Asian markets, where they are sometimes sold fresh and can usually be found frozen as well)

Instructions
1. Prepare a hot fire in a grill.

2. In blender or food processor, combine the coconut milk, lime juice, cilantro, mint, garlic, ginger, jalapeño and honey. Puree until thoroughly combined and fairly smooth. Season with salt to taste and set aside.

3. Brush each of the fish fillets lightly with vegetable oil and season with salt and pepper. Place 1 fish fillet in the center of a banana leaf. Fold the bottom edge of the leaf over the fish, fold in the sides over the fish, and then fold the package away from you to enclose the fish in the leaf. Using kitchen twine, tie the packet closed. Repeat with the remaining fillets and banana leaves.

4. Arrange the banana leaf packets on the grill over direct heat and grill, turning once, until
the tip of a paring knife can be inserted into the fish without any resistance, 8 to 10
minutes.

5. Transfer the banana leaf packets to individual plates and carefully open them. Serve
immediately with coconut-cilantro sauce alongside.

 

Dr. Nalini Chilkov Recipe Roasted VegetablesRoasted vegetables are a good grain alternative with a deeply satisfying taste and more nourishment for your body.

Delicious ingredients in this recipe such as sweet potatoes are loaded with vitamins and fiber, just choose wisely based on your diet plan since root vegetables can be higher in carbohydrates.

Beets are often overlooked when choosing vegetables for roasting, but they are a healthy source of iron, potassium, phosphorus, calcium, and many other minerals. But, it’s the specific combinations and concentrations of elements found only within beets that give this veggie its cancer-fighting and disease preventing power.

Be sure to include some red onions, as they have long been associated with lower risk of many types of the disease – including ovarian, bowel and breast cancer, thanks to several anti-cancer compounds including quercetin and anthocyanins – which give the red variety their color.

These roasted vegetables make a quick and easy side dish that will fill you and your family up!

Dairy Free, Gluten Free, Vegetarian, Vegan

Ingredients

  • About 6 cups of a variety of organic vegetables – such as sweet potatoes, parsnip, carrots, small potatoes, beets, or onions
  • Olive oil
  • Salt
  • Rosemary – fresh or dried
  • Salt and black pepper + optional red pepper flakes for some extra zing

Preparation

1. Cut your veggies into 1-inch cubes.

2. Toss in a bowl with the organic virgin olive oil, salt, and seasonings.

3. Spread into a single layer on a baking tray and bake at 400 degrees for 45 minutes. Cover the tray for 30 minutes, then bake uncovered for the remaining time to crisp up.

4. The vegetables should be tender, but not mushy when done. Enjoy!

Recipe Inspiration: Aviva Romm

Roasted Tomatoes and Mashed Potatoes

  
Ingredients
  • ¼ cup balsamic vinegar
  • 2 Tbsp honey
  • 2 Tbsp olive oil
  • 1 Tbsp coarse-ground Dijon mustard
  • 1 tsp dried thyme
  • ¾ lb pork tenderloin, trimmed

Instructions

  1. Whisk together vinegar, honey, oil, mustard and thyme in a large zip-top plastic bag.
  2. Add pork; seal bag, and marinate 30 minutes in refrigerator.
  3. Preheat oven to 400°F.
  4. Remove pork from marinade.
  5. Boil marinade 3 minutes.
  6. Place pork on a rimmed baking sheet lined with foil; brush with half the marinade.
  7. Bake 25 minutes and brush with remaining marinade after 15 minutes.
  8. Let pork rest 5 minutes before slicing.

Side Dish Ingredients

  • 1 cup organic grape tomatoes
  • 1 Tbsp olive oil
  • 1½ tsp honey
  • ½ tsp salt, ½ tsp pepper
  • ¾ lb organic new potatoes, cut into chunks
  • ¼ cup 2% reduced-fat milk

Side Dish Instructions

  1. Preheat oven to 400°F.
  2. Place tomatoes on a rimmed baking sheet; toss with oil, honey and ¼ tsp each salt and pepper.
  3. Bake 15 to 20 minutes or until tomatoes release their juice.
  4. Meanwhile, bring potatoes and salted water to cover to a boil; boil 15 minutes or until tender.
  5. Drain and mash potatoes with a potato masher to desired consistency; stir in 2 Tbsp milk and remaining salt and pepper.
  6. Add remaining milk, if desired.

Bacon-Cheddar Spaghetti Squash

Serves 3

Ingredients

  • 1 (3-lb) spaghetti squash, halved and seeded
  • 3 slices center cut bacon
  • ½ cup chopped onion
  • 2 cloves garlic, minced
  • ½ (8-oz) block ⅓-less-fat cream cheese, softened
  • ½ cup low-sodium chicken broth
  • ¼ tsp salt
  • 1 (6-oz) pkg baby spinach
  • ¾ cup shredded reduced-fat sharp Cheddar cheese

Instructions

  1. Preheat broiler. Place squash, cut sides down, in a microwave-safe dish. Cover with plastic wrap. Microwave 15 minutes or until fork-tender. Use a fork to remove spaghetti-like strands from squash.
  2. Meanwhile, cook bacon in a large skillet over medium heat 5 minutes or until crisp. Drain, reserving drippings in skillet. Crumble bacon.
  3. Add onion and garlic to hot drippings; cook 2 to 3 minutes or until onion is tender. Stir in cream cheese, broth, and salt; cook until smooth.
  4. Gradually add spinach; cook until thickened and spinach is wilted. Stir in squash strands. Spoon mixture into squash shells. Sprinkle with Cheddar and bacon. Broil 2 to 3 minutes or until cheese is golden.

Time
Clock
10mPrep
20mCook
30mTotal

Nutritional Information
Servings 3
Calories 345
Servings 3
Calories 345
Fat (g) 18
Sat. Fat (g) 10
Protein (g) 16
Carb (g) 31
Fiber (g) 7

Serves 3

Ingredients

  • 1 (16-oz) pkg peeled, cubed butternut squash
  • 1 Tbsp minced garlic
  • 3 Tbsp olive oil, divided
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 (8.5-oz) pouch microwavable seven-whole-grains mix (such as Seeds of Change)
  • 1 Tbsp basil paste
  • 1 (5-oz) pkg baby kale-spinach mix
  • 1 (15-oz) can cannellini beans, drained and rinsed

Instructions

  1. Preheat oven to 475°F. Toss together squash, garlic, 1 Tbsp oil, salt, and pepper on a rimmed baking sheet. Bake 20 minutes or until squash is browned, stirring once after 15 minutes.
  2. Meanwhile, microwave grains according to package directions. Whisk together 2 Tbsp oil and basil paste.
  3. Combine grains, squash, kale mix, and beans; drizzle with the basil-oil mixture, and toss.

Time
Clock
10mPrep
20mCook
30mTotal

Nutritional Information
Servings 3
Calories 435
Servings 3
Calories 435
Fat (g) 16
Sat. Fat (g) 2
Protein (g) 11
Carb (g) 63
Fiber (g) 10

Try this healthy, tasty, and family-friendly meal this week!

Ingredients

1 cup crushed almonds

1/2 cup crushed bran flakes cereal

1 tablespoon wheat germ

1 teaspoon sea salt

1/2 teaspoon garlic powder

1/2 teaspoon cayenne pepper

1/2 teaspoon oregano

2 large eggs

2 teaspoons olive oil

1 pound cod, rinsed and cut into 1-inch by 5-inch pieces

Prepared marina sauce, for serving

Directions

  1. Preheat the oven to 425 degrees F.
  2. Mix the almonds, bran flakes, wheat germ, sea salt, garlic powder, cayenne pepper and oregano together in a medium bowl. Crack the eggs into a separate small bowl and beat until frothy.
  3. Coat a baking pan with the olive oil. Dip the fish sticks first in the egg mixture, and then into the almond mixture. Place the fish sticks on the prepared pan.
  4. Bake until lightly browned, 10 to 15 minutes. Serve with your favorite marinara sauce as a dip.

Try this healthy, tasty and family-friendly recipe this week. 

Ingredients

3 chicken thighs, skin removed

10-ounce can diced tomatoes with green chiles

1 1/2 cups cooked black beans

1 1/2 cups chicken broth

1 1/2 cups water

1 yellow onion, finely chopped

3 garlic cloves, finely minced

1 jalapeno, finely chopped

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

Juice of 1/2 lemon

20 tortilla chips

3 tablespoons finely chopped fresh cilantro

1/2 cup shredded Monterey Jack cheese

Directions

  1. Place the chicken, tomatoes (and juices), beans, broth, water, onion, garlic, jalapeno, cumin, and chili powder in a slow cooker. Cover and cook on high for 3 to 4 hours or on low for 6 to 8 hours.
  2. Uncover the slow cooker and use tongs to remove the chicken from the pot. Once cool enough to handle, remove the meat from the bones and shred, then return the meat to the pot. Stir in the lemon juice. Crumble a few tortilla chips into each bowl and cover with some soup. Serve sprinkled with cilantro and grated cheese.

Per serving: Calories: 275; Total Fat: 8 grams; Saturated Fat: 4 grams; Protein: 22 grams; Total carbohydrates: 29 grams; Sugar: 7 grams; Fiber: 6 grams; Cholesterol: 56 milligrams; Sodium: 364 milligrams

EatingWell Test Kitchen
“Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, instead of canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture.”

Ingredients

    • 1 cup dried chickpeas
    • 2 cups packed flat-leaf parsley, divided
    • ¼ cup chopped red onion plus ¼ cup thinly sliced, divided
    • 2 cloves garlic
    • 5 tablespoons extra-virgin olive oil, divided
    • 3 tablespoons lemon juice, divided
    • 1 tablespoon ground cumin
    • 1 teaspoon salt, divided
    • 5 tablespoons tahini
    • 5 tablespoons warm water
    • 6 cups sliced romaine lettuce
    • 2 cups sliced cucumbers and/or radishes
    • 1 pint grape tomatoes, quartered

Directions

  • Soak chickpeas in cold water for 12 to 24 hours.
  • Drain the chickpeas and transfer to a food processor. Add 1 cup parsley, chopped onion, garlic, 1 tablespoon oil, 1 tablespoon lemon juice, cumin and ½ teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1½ inches wide), using a generous 2 tablespoons each.
  • Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.
  • Meanwhile, whisk tahini, water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and ½ teaspoon salt in a large bowl. Transfer ¼ cup to a small bowl. Add romaine and the remaining 1 cup parsley to the large bowl and toss to coat. Top with cucumbers and/or radishes, tomatoes, the sliced onion and the falafel. Drizzle with the reserved ¼ cup dressing.
EatingWell Test Kitchen
“Tons of lightly cooked vegetables combine with white beans in this hearty vegetarian dinner recipe. It can also be served over bread, like bruschetta.”

Ingredients

    • 5 tablespoons extra-virgin olive oil, divided
    • 1 large onion, coarsely chopped
    • 1 medium red bell pepper, chopped
    • 4 cloves garlic, minced
    • 1 small eggplant, cut into ½-inch chunks
    • ½ teaspoon kosher salt, divided
    • 2 medium zucchini, halved lengthwise and sliced
    • 1 (15 ounce) can no-salt-added white beans, rinsed
    • 1 pint cherry or grape tomatoes, halved
    • ¼ cup slivered sun-dried tomatoes
    • 1 teaspoon Italian seasoning
    • 1 tablespoon capers, rinsed and chopped
    • ½ teaspoon ground pepper
    • 1 16- to 18-ounce tube prepared polenta (see Tip), sliced into 8 rounds
    • ¼ cup toasted pine nuts

Directions

  • 1Heat 1 tablespoon oil in a large pot over medium heat. Add onion and bell peppers, sprinkle with ⅛ teaspoon salt; cook, stirring occasionally, until the vegetables soften, 5 to 7 minutes. Add garlic and; cook, stirring, until fragrant, about 1 minute more. Transfer the vegetables to a large bowl.
  • 2Add 1 tablespoon oil to the pot. Add eggplant, sprinkle with ¼ teaspoon salt and cook, stirring frequently, until browned in places, 4 to 6 minutes. Transfer to the bowl with the vegetables.
  • 3Add another 2 tablespoons oil to the pot. Add zucchini, sprinkle with the remaining ⅛ teaspoon salt and cook, stirring frequently, until browned in places, 3 to 5 minutes. Add beans, cherry (or grape) tomatoes, sun-dried tomatoes, Italian seasoning, pepper and the reserved vegetables; stir to combine. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 8 to 10 minutes.
  • 4Meanwhile, heat remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add polenta rounds and cook until golden brown on the bottom, about 5 minutes. Turn each slice and cook until browned on the second side, about 5 minutes more.
  • 5Stir capers into the ratatouille. Serve the polenta and the ratatouille topped with pine nuts.
  • Tips: Look for convenient tubes of precooked polenta in the pasta aisle or near refrigerated tofu at the supermarket.
EatingWell Test Kitchen
“With this spaghetti squash and meatballs recipe, you can reduce the carbohydrates and increase the vegetable servings by skipping the pasta and serving the Italian-seasoned turkey meatballs and quick, homemade marinara sauce over thin strands of cooked spaghetti squash instead. Cooking the squash first in the microwave and then in a skillet to cook off the extra moisture, gives the squash a more spaghetti-like texture.”

Ingredients

    • 1 3-pound spaghetti squash
    • 2 tablespoons water
    • 2 tablespoons extra-virgin olive oil, divided
    • ½ cup chopped fresh parsley, divided
    • ½ cup finely shredded Parmesan cheese, divided
    • 1¼ teaspoons Italian seasoning, divided
    • ½ teaspoon onion powder
    • ½ teaspoon salt, divided
    • ½ teaspoon freshly ground pepper
    • 1 pound 93%-lean ground turkey
    • 4 large cloves garlic, minced
    • 1 28-ounce can no-salt-added crushed tomatoes
    • ¼- ½ teaspoon crushed red pepper

Directions

  • Halve squash lengthwise and scoop out the seeds. Place facedown in a microwave-safe dish; add water. Microwave, uncovered, on High until the flesh can be easily scraped with a fork, 10 to 15 minutes.
  • Heat 1 tablespoon oil in a large skillet over medium-high heat. Scrape the squash flesh into the skillet and cook, stirring occasionally, until the moisture is evaporated and the squash is beginning to brown, 5 to 10 minutes. Stir in ¼ cup parsley. Remove from heat, cover and let stand.
  • Meanwhile, combine the remaining ¼ cup parsley, ¼ cup Parmesan, ½ teaspoon Italian seasoning, onion powder, ¼ teaspoon salt and pepper in a medium bowl. Add turkey; gently mix to combine (do not overmix). Using about 2 tablespoons each, form into 12 meatballs.
  • Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the meatballs, reduce heat to medium and cook, turning occasionally, until browned all over, 4 to 6 minutes. Push the meatballs to the side of the pan, add garlic and cook, stirring, for 1 minute. Add tomatoes, crushed red pepper to taste, the remaining ¾ teaspoon Italian seasoning and ¼ teaspoon salt; stir to coat the meatballs. Bring to a simmer, cover and cook, stirring occasionally, until the meatballs are cooked through, 10 to 12 minutes more.
  • Serve the sauce and meatballs over the squash, sprinkled with the remaining ¼ cup Parmesan.
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