Welcome to our kitchen, I am Pam Ofstein, Director of Nutrition here in ediets. Today we are going to prepare oven roasted snapper with barley rice pilaf. This recipe calls for barley which is actually a cereal grain. It is low in fat, low in cholesterol and has a lot of vitamins and minerals in addition to that, it has anti oxidants and it also has phytochemicals.
Snappers found off the Florida Golf and Atlantic coast, it is actually very lean fish and it is low on saturated fat. In addition has vitamin B6, B12, phosphorous and it is a great source of protein.
Makes slits in the skin of the snapper to make cross marks. You can then also season with salt and pepper to taste.
Take the diced celery and onion, spread it out evenly then you are going to take your snapper and actually cover up as much as possible the onions and the celery mixture.
You will then take your mixed tomatoes with lemon juice, basil, chicken broth, garlic and olive oil, give it a little bit of a stir. This so is all mixed together. And then you are going to pour on the top of the snapper. It smells great.
Make sure to get all those herbs if can out, then we are going to place it in the oven until the temperature reaches about 155 degrees internally Fahrenheit.
It a heavy sauce pan, keep the olive oil to medium and add the barley. Cook for about eight to 10 minutes stirring often until it begins to brown and gives nice nutty aroma.
Dice the shallots and green onion, stir in to the barley and cook for about two more minutes. Add the sliced mushrooms, stir well and cook until the mushrooms begin to wilt.
Add in chicken broth and season to taste with black pepper, bring to a boil, lower the heat to a simmer, cover and cook.
And our last step is to steam and drain the vegetables. Plate the snapper, barley pilaf and Mediterranean vegetables together. Look how colorful, festive and delicious this meal is.
Who would believe it is for dieting?
Join us next time for more simple recipes that taste great.
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