Charlottesville Alert

Thursday, Jan. 17:  Locker Room Renovation Update – Thank you so much for your patience during this renovation project! An unforeseen issue with our final inspection has delayed the re-opening of our Albemarle Square locker rooms. We are working diligently to resolve this matter so you can enjoy the new space. We will update you via email, Facebook page and website when the locker rooms are open for your use.

Healthy Recipe: White Fish en Papillote

Healthy Recipe: White Fish en Papillote

Making a lovely dinner doesn’t require a lot of rich and fatty ingredients. A light white fish takes around 15 minutes to bake and it contains heart-healthy omega-3 fatty acids — the compounds that have been associated with lower risk for colon and prostate cancers.

Number of servings: four

Ingredients:

Preparation:

Preheat oven to 350°. Prepare four 8” x 10” pieces of parchment paper by spraying with non-stick cooking spray. Place one fish fillet in the middle of each piece of parchment paper. Spread 1 tbsp. of tapenade on each fillet. Top each with 1 tbsp. of lemon juice and 1 tbsp. white wine (or non-alcoholic substitute).

Form a packet around each fillet by folding over sides of parchment paper, forming a tight seal. Place packets on baking sheet in preheated oven for 10 to 15 minutes for thinner fish, a little longer for thicker fillets. You can test doneness by opening one packet. When fillet has turned opaque, it is done.

Homemade Tapenade

Ingredients:

Combine all ingredients in a food processor. Pulse until the mixture is still coarse, but has a uniform consistency. Makes about 2 ¾cups of tapenade.

Nutrition Information per serving (with homemade tapenade): 135 calories, 3 g total fat (0 g saturated fat), 3 g carbohydrate, 16 g protein, 0 g dietary fiber, 290 mg sodium.

Source: www.aicr.org; Issue No. 281

For more nutrition information or delicious recipes, click here to email Kris Bonham, RDN