Omega-3-rich fish like salmon, trout, and tilapia taste great when zapped quickly in the microwave. Polenta is a good source of quality carbs. Round out this dish with asparagus for vitamin K and folate.
1⁄2 cup finely ground cornmeal
2 tsp extra-virgin olive oil
1 garlic clove, minced
1 tsp fresh thyme
3⁄4 tsp salt
1 3⁄4 cups water, plus 1 tbsp water
1⁄2 cup finely chopped sun-dried tomatoes
1 cup grated Parmesan cheese
1 lb salmon fillet, cut into 2 equal-size pieces
1⁄4 tsp black pepper
1 tsp lemon zest
1 lb asparagus, tough ends trimmed and cut into 2-inch pieces
Juice of 1⁄2 lemon
1. Make polenta: Put cornmeal, olive oil, garlic, thyme, 1⁄4 tsp salt, and 1 3⁄4 cups water in a large microwave-safe bowl. Microwave for 2 1⁄2 minutes. Stir mixture and heat for another 2 1⁄2 minutes or until polenta has thickened and most of the water is absorbed. (The polenta will thicken further upon standing.) Stir in sun-dried tomatoes and cheese. Cover and let sit.
2. Place salmon, skin-side down, in a microwave-safe baking dish. Season with 1⁄4 tsp salt, pepper, and lemon zest. Cover dish with waxed paper, leaving one side slightly open to vent. Microwave on high for three minutes. Check if fish is cooked through. If not, microwave in 25-second intervals until flesh flakes easily.
3. Place asparagus in a microwave-safe bowl with 1 tbsp water. Loosely cover with a paper towel and microwave for two minutes. Season with 1⁄4 tsp salt and lemon juice.
4. Put polenta on a plate, top with salmon, and serve with asparagus.