Thai Napa Wrapped Fish with Pineapple Quinoa

HomeClinics & ProgramsELLICSR KitchenThai Napa Wrapped Fish with Pineapple Quinoa

Skill Level	Easy

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

4 - 4oz	Fish Filets (Steelhead Trout, Pacific Salmon, Arctic Char)
8	Napa Cabbage Leaves
1 cup	Quinoa, rinsed
1 1/2 cups	Boiling Water
1 cup	Pineapple, small dice
1 cup	Red Pepper, small dice
1 tsp	Olive Oil or Grape Seed Oil
1/2 tsp	Sea Salt

Thai Marinade Ingredients

1	Lime, juice and zest
1	Red Chili (optional)
1/2 cup	Cilantro
2	Scallions (green onion), roughly chopped
1 tbsp	Ginger, grated
1/2 tbsp	Low Sodium Soy Sauce
1/2 tbsp	Extra Virgin Olive Oil
1 tsp	Fish Sauce (optional)

Preheat the oven to 375 degrees F.
Place all the marinade ingredients into a food processor or blender and blend until smooth. Pour over the fish filets.
Sandwich each filet in between two pieces of napa cabbage, use a couple pieces of butchers twine to tie it all together, set aside.
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.
Place your napa cabbage fish packages on top of the parchment paper and cover the entire tray with aluminum foil.
Bake for about 25 minutes. Remove the napa packages and open up to reveal the fish, it should flake apart easily.
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.

PDF link to nutrition facts table for Thai napa wrapped fish with pineapple quinoa

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.