Thai Napa Wrapped Fish with Pineapple Quinoa

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Skill Level
Preparation Time 10 minutes Total Time 40 minutes
Servings 4 Cost Per Serving $5.42
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Ingredients

4 - 4ozFish Filets (Steelhead Trout, Pacific Salmon, Arctic Char)
8Napa Cabbage Leaves
1 cupQuinoa, rinsed
1 1/2 cupsBoiling Water
1 cupPineapple, small dice
1 cupRed Pepper, small dice
1 tspOlive Oil or Grape Seed Oil
1/2 tspSea Salt
Thai Marinade Ingredients
1Lime, juice and zest
1Red Chili (optional)
1/2 cupCilantro
2Scallions (green onion), roughly chopped
1 tbspGinger, grated
1/2 tbspLow Sodium Soy Sauce
1/2 tbspExtra Virgin Olive Oil
1 tspFish Sauce (optional)

Directions

  1. ‚ÄčPreheat the oven to 375 degrees F.
  2. Place all the marinade ingredients into a food processor or blender and blend until smooth. Pour over the fish filets.
  3. Sandwich each filet in between two pieces of napa cabbage, use a couple pieces of butchers twine to tie it all together, set aside.
  4. Place your rinsed quinoa, pineapple, red peppers, and onion in a large baking dish at least 3 inches deep. Add your boiling water , olive oil and sea salt. Stir well and then cover loosely with a piece of parchment paper.
  5. Place your napa cabbage fish packages on top of the parchment paper and cover the entire tray with aluminum foil.
  6. Bake for about 25 minutes. Remove the napa packages and open up to reveal the fish, it should flake apart easily.
  7. Most of the liquid should absorbed by the quinoa, if not place bake in the oven uncovered for 5 minutes or until it absorbs. Serve with the fish.

Nutrition

  • Oily fish such as trout and salmon are excellent sources of brain-boosting omega-3 fatty acids.  Omega-3s lower inflammation, a risk factor for cancer. Diets rich in omega-3 fatty acids may play a role in preventing depression and help keep your memory sharp as you get older. Omega-3s have also been shown to improve brain function in older adults. Choose at least 2 servings of oily fish each week to get the benefits from omega-3s. One serving of fish is 3 ounces or the size of a deck of cards.
  • Avoiding fish high in mercury is important for brain health. Pregnant women and children should be especially careful to have low mercury fish, because high levels of mercury can affect brain development. Visit OceanWise.ca to search for low mercury and environmentally sustainable fish.
  • Including green vegetables such as cabbage in your diet can also help boost brain function. The powerful antioxidants in green vegetables may help preserve your memory and problem-solving skills as you age.