Ponzu Braised Monk Fish, Beet Stuffed Squash

Monk fish is a great "beginner" fish, because it is relatively easy to prepare, is mild and delicious, and it tolerates overcooking better than most fish (not that I think you'll overcook it on your first try, of course).  Unfortunately, it isn't the most beautiful fish in the world, which is why it's kind of hiding behind the prettier squash.  This meal is very healthy and, although the side dishes take a little time in the oven, the hands-on time is very low.

Ponzu is a Japanese vinegar-based citrus marinade, sometimes mixed with soy sauce.  The ponzu I used has no soy sauce, making it light and tangy in flavor.  It's the perfect partner for fish, and it has virtually no calories.

Ponzu-Braised Monk Fish - serves 1

1 4-5 ounce monk fish fillet (or any firm white fish)
olive oil spray
1 cup ponzu, or water with juice of one lemon and 2 tbsp rice wine thrown in
Salt & pepper

Heat a medium-sized non-stick skillet over medium heat and spray with cooking spray.  Carefully add the monkfish and brown for a minute or 2 on all sides, then add the ponzu, turn the heat to medium-high and simmer for about 8 minutes, or until the fish is cooked through.  If the pan runs dry, add a little water.  Remove the fish to a plate, season with salt and pepper, and reduce any remaining ponzu to a tablespoon or so; pour over the fish.

Beet Stuffed Sweet Dumpling Squash - serves 1

2 small or 1 medium beet, scrubbed and trimmed of root and stem end
1 sweet dumpling or other small squash, top cut off and innards scooped out
cooking spray
salt & pepper

Preheat the oven to 350.  Place beets in a baking dish with one inch of water.  Cover with foil and bake for 40 minutes, or until they are almost soft, remove to a cutting board to cool.  Place the squash in a separate dish, cut sides down, in 1/2 inch of water and bake for 30-40 minutes, or until squash is soft.  When the beets are cool, the skins should slip off.  Cube the beets.  Heat a medium nonstick skillet over high heat and spray with cooking spray.  Toss the beets in the pan with a little salt and pepper until they begin to brown, about 4-5 minutes.  Sprinkle the inside of the squash with salt and place the beets inside the squash.  Simple and good!

This dinner (fish, squash and beets) contains 362 calories, 9 grams of fat, 39 grams of carbs, 11 grams of fiber, and 35 grams of protein.  It satisfies 4-5 ounces of protein and 3 servings of veggies (including the important orange veggie category!)