Heart Healthy Fish Recipes

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[#4e3124][size 2][size 4]B[/size]UNDLED [size 4]T[/size]ROUT AND [size 4]V[/size]EGETABLES
Serves 5; about 3 ounces fish and 1/3 cup vegetables per serving[/size][/#4e3124] [font "Times"]1 cup small broccoli florets (about 6 ounces)

1 medium carrot, cut into matchstick-size strips

1/2 cup thinly sliced yellow summer squash

2-pound dressed rainbow trout, sea trout, or pike

1/2 teaspoon dried basil, crumbled

1/2 teaspoon dried oregano, crumbled

1/4 teaspoon salt

1/8 teaspoon black pepper
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[font "Times"]Preheat oven to 3500 F.

Cook broccoli, carrots, and squash in a saucepan in a small amount of boiling water over high heat for 1 minute. Drain and set aside.

Rinse fish with cold water and pat dry with paper towels. To assemble fish bundle, tear off 1 or 2 pieces of foil large enough to encase the fish. Place fish in the middle of the foil.

In a small bowl, combine basil, oregano, salt, and pepper. Sprinkle half the herb mixture inside the cavity of the fish. Arrange vegetables inside and around the fish. Sprinkle with remaining herb mixture.

Bring foil up and around fish; seal tightly. Place fish bundle on a baking sheet. Bake about 40 minutes, or until fish flakes easily when tested with a fork.

To serve, unwrap fish and place on a serving platter. Arrange vegetables around fish.
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[font "Times"]Calories: 271[/font]
[font "Times"]Protein: 39 g[/font]
[font "Times"]Carbohydrates: 3 g[/font]
[font "Times"]Total Fat: 10 g[/font]
[font "Times"]Saturated Fat: 3 g[/font]
[font "Times"]Polyunsaturated Fat: 3 g[/font]
[font "Times"]Monounsaturated Fat: 4 g[/font]
[font "Times"]Cholesterol: 119 mg[/font]
[font "Times"]Sodium: 237 mg[/font]