Sherm's Fast Fish and Veggies

 by Michael Sherman

Ingredients & Amounts

     
Veggie Mix This mix consists of 11 vegetables in roughly these proportions:
         25% 112 g Broccoli & Cauliflower
         25% 112 g Zucchini and Yellow Summer Squash
         25%  112g Red, Green, and Yellow Sweet Peppers
         10%   45g Carrots  23 g Celery, 23 g Snow Peas, 23 g Asparagus

        1 1/4 cup or 1/4 lb (110 g) Sliced Mushrooms - See below for more information

        1) Cover and Steam in Microwave for 5 Minutes

        1/3 cup or 2.5 oz (70 g) Canned Pink Salmon: Be sure to get the kind which still has some bones. A can will keep for a week without any noticeable rot.
       1/2 cup or 4.5 oz (125 g) Pasta Sauce:
      
Make sure the first ingredient is tomato purée or tomato paste and that it is cooked with olive oil. Avoid any that uses other kinds of vegetable oil as well. Use 60 calories worth.

      2) Mix In Salmon and and Pasta Sauce and cook on High in microwave for one minute more

Veggie Mix Notes:
Your mix does not have to have these exact vegetables or proportions in order for the nutrition to come out as I've described above, because there is a lot of nutritional overlap among veggies. The point is to get a wide variety of mostly low-calorie (i.e., non-starchy) vegetables. There should be many different colors in the mix -- that indicates good phytonutrient coverage. Adding onions, leafy vegetables such as spinach and basil, local favorites and so on is fine. The target is a mix which has 25 calories per 100g. Sliced Mushrooms Pre-sliced mushrooms are widely available and there is almost no price difference between these and unsliced. These come in 8oz (225g) containers in the US, so the recipe uses exactly 1/2 of a box. These also keep for a week with no trouble. Don't forget to wash them!

 Recipe Index Nutrition Facts
    Serving Size: 1 Large Bowl (1.5 lbs or 750g)
    Servings Per Recipe: 1 Amount Per Serving Calories (kcal) 300
  
Vitamin A 421 %
    Carbohydrates 39 g
    Vitamin C 439 %
    Protein 24 g
    Vitamin E 73 %
    Fat 8.5 g Calcium 29 %
  
Omega-3 PUFAs 1.6 g
    Magnesium 44 %
    Omega-6 PUFAs 1.4 g
    Fiber 11.5 g

Instructions & Comments:
 
You will need a big microwaveable bowl, 1.5 quarts or larger, and a microwaveable lid for it (I use a heavy ceramic dinner plate). 
     1 Dump 1 pound of coarsely-chopped veggie mix and 1/4 pound of mushrooms into the bowl. 
     2 Cover and steam in microwave on high for 5 minutes. 
     3 Then mix in the salmon and pasta sauce and steam for 1 minute more. 
   Eat with a glass of cold water -- there may be hot spots! 
   Substitutions Use salsa plus olive oil instead of pasta sauce. This makes for a much spicier meal and I often have it this way. Use 40 calories of salsa, and 1/2 teaspoon (20 cals) of olive oil. Mix the oil with the salsa before pouring it over the veggies to be microwaved. Use tuna instead of salmon. This must be 100 calories (2 oz, 56g) of HIGH FAT tuna (45% calories from fat, i.e. 5g fat per serving), otherwise you won't get enough omega 3. This is somewhat inferior in quantity, taste, and nutrition to pink salmon, but is nice once in a while for variety. Use red salmon instead of pink. Nutrition is about the same, only your wallet will be adversely affected. Vitamin D content might be lower. 
  Spice it up with garlic powder, onion powder, dried basil and black pepper. Even better (if you have some time to chop) use fresh onions, garlic and/or basil. To avoid changing the total number of calories, when you use fresh ingredients just reduce the amount of veggie mix by the same amount, so that the total is still 1 pound. Paleo folks might prefer to eat the veggies raw (but don't use raw tomatoes if you want lycopene). If you are trying to reduce sodium, rinse the salmon or tuna before using. Also, check the labels on pasta and salsa and choose a lower-sodium product.