Heart Health | Grilled Swordfish with Ratatouille Vegetables
February is Heart Health Month and Chef Jason Giles, Executive Chef and Manager of Nutrition Services at Salinas Valley Memorial Healthcare System is sharing some of his favorite heart-healthy recipes each week of the month.
Grilled Swordfish with Ratatouille Vegetables
- 4 4-ounce swordfish steaks
- Fresh ground black pepper
- Pinch kosher salt
- 1 teaspoon olive oil
- Brush fish with olive oil and sprinkle with salt and fresh cracked pepper. Grilling is the preferred cooking method, but it can be baked as well. Grill for about 3 minutes on each side, taking into consideration the thickness of the fish steak. The thicker it is, the longer it will take on each side. To bake, cook at 375°F for about 15 minutes. When cooked completely fish will be firm but still moist.
- 2 Roma tomatoes, diced to 1/2 inch
- 1 crook neck squash, diced 1/2 inch
- 1 green zucchini, diced 1/2 inch
- 1/2 red onion, diced 1/2 inch
- 1 yellow bell pepper, diced 1/2 inch
- 1 red bell pepper, diced 1/2 inch
- 2 cloves garlic, minced
- 4 fresh basil leaves, chopped
- 1 cup cooked, diced tomatoes in puree (canned works best)
- 3 teaspoons olive oil
- Heat oil in a large sauté pan over medium heat. Add onions and cook for 4 minutes or until tender. Add red and yellow bell peppers and cook for about 2 minutes, then add garlic and stir. Next, add squash, zucchini and fresh tomatoes. Cook vegetables for about 5 minutes, then add the cooked tomatoes, stirring until well combined. Add basil. Taste vegetables and season as desired with kosher salt and fresh pepper. Cook for 5-10 minutes, checking tenderness of the squash. When done to your liking, remove from the heat and serve warm.
Nutrition Facts: 250 calories; Fat 10g; Sat Fat 2.1g; Sodium 120mg; Carb 14g; Fiber 3g; Protein 19g
Chef Jason Giles as the Executive Chef and Manager of Nutrition Services at Salinas Valley Memorial Healthcare System. Chef Jason has an extensive resume in the hospitality industry including some of the finest restaurants and resorts on the Monterey Peninsula. The American Culinary Federation Monterey Bay Chapter honored Giles with the 2016 prestigious Chef of the Year award. He is now changing the face – and taste – of traditional hospital food. He enjoys cooking with fresh, healthy ingredients and is pleased to share some of his heart healthy recipes with you.
Story Credit: https://www.montereyherald.com/2019/02/19/heart-health-grilled-swordfish-with-ratatouille-vegetables/
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