Better Nutrition April 2019

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eating4HEALTH Fish en Papillote with Olives and Walnut–Yogurt Sauce Makes 4 servings This easy, elegant meal combines white fish with fertility-boosting olives, walnuts, spinach, and yogurt. Choose clean, low-mercury fish options such as tilapia, trout, or sole. Or use wild-caught Alaskan salmon or boneless, skinless sardines—they’re low in toxins and high in omega-3s that support fertility in both women and men. The parchment-folding technique is easier than it sounds. For a stronger seal, brush the edges of the parchment packet with a beaten egg white. 4 large squares parchment paper (about 14 inches) 4 six-oz. white fish fillets 2 Tbs. olive oil 1 small yellow onion, thinly sliced 2 cups baby spinach leaves, coarsely chopped ½ cup chopped black and/or green olives 4 sprigs fresh rosemary 1 cup walnuts 1 cup full-fat plain Greek yogurt 4 large garlic cloves, finely minced ¼ cup minced fresh rosemary needles Juice from one small lemon ¼ tsp. red pepper flakes, or to taste 1. Preheat oven to 375°F. Fold each parchment square in half. Using sharp scissors, cut each sheet into heart shape, and unfold. 2. Place one sheet of cut parchment paper on flat surface. Arrange one piece of fish on one side of paper. Drizzle with olive oil. Layer onions, spinach, and olives on top, and sprinkle with salt and pepper. Place one rosemary sprig on top of olives, and fold the other side of the parchment over fish and vegetables. 3. Working from one end of the parchment, tightly roll and fold the edges to form a tight seal. Carefully transfer the packet to baking sheet, and repeat with the remaining parchment, fish, and toppings. 4. Transfer baking sheet with parchment packets to oven and bake 12–14 minutes, depending on thickness of fish. (Thin fillets, such as tilapia, may cook as quickly as 10 minutes.) 5. While fish is baking, place walnuts in small food processor and process until finely ground. Add yogurt, garlic, rosemary, lemon juice, and red pepper flakes, and process until well-combined. Season to taste with salt and pepper, and transfer to serving dish. 6. When fish is done, remove baking sheet from oven. Carefully transfer each pouch to individual serving plate and serve with yogurt sauce on the side. ➏ Navy beans (small white kidney beans) are high in iron, and are an excellent source of vegetable protein— one cup contains 15 grams, almost a third of the daily recommendation. Studies show that a higher intake of animal protein is linked with greater risk of infertility, and that replacing some animal protein with vegetarian sources may reduce infertility by as much as 50 percent. Recipe Tips: Purée navy beans with cashew butter, olive oil, and garlic for a twist on hummus; simmer them in broth with diced carrots, leeks, kale, and a sprig of thyme; bake them in tomato sauce with onions and molasses. ➐ Olives are high in healthy fats that help reduce inflammation and improve the body’s sensitivity to insulin, critical in improving fertility. Swapping healthy fats for unhealthy sources—especially trans fats—can boost your chances of conception; studies show that eating trans fats can increase the risk of infertility. You’ll also find healthy fats in almonds, walnuts, olive oil, avocados, and wild salmon. Recipe Tips: Toss olives with olive oil, fennel seeds, and red pepper flakes, and roast in a hot oven; chop olives in a food processor with capers, parsley, and anchovies for tapenade. Per serving: 580 cal; 44g prot; 41g total fat (6g sat fat); 12g carb; 110mg chol; 250mg sod; 4g fiber; 4g sugar PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK 46 • APRIL <strong>2019</strong>
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Better Nutrition April 2019

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