Flavorful foods without the fat: Clean, healthy recipe you can make at home

MILWAUKEE -- The hardest part about eating healthy can be giving up those tasty treats you're used to. But eating clean doesn't have to be bland. Chef Miles  joins Real Milwaukee to make a dish that's full of flavor but low on fat.

Whole Roasted Red Snapper with Lemon and Oregano + WI Wild Rice + Green Beans


    To prepare the wild rice:

    Rinse the rice first with cold water and drain. Next place the rice with twice the amount of water into a medium/heavy bottom sauce pot.  Season with salt, bring to a simmer, cover, and let simmer on low heat until cooked. This will take between 45-60minutes. So for timing, it's important that the rice is started first.

    To prepare the fish:

    First make sure the fish is fresh, clean, free of all scales and has been gutted. This work can be done by a trusted fish monger.

    Begin by rinsing the fish of any remaining scales or blood that may have been missed by the fish monger. Next with a sharp scissors remove both gills. Rinse again thoroughly, removing any excess blood from where the gills had been removed. Now pat dry with paper towels. Set the fish aside allowing it to come to room temperature, about 15-20minutes while you'll prepare the other ingredients.

    Pre heat your oven to 400f.

    First dress the fish with the olive oil.  Next, season the fish thoroughly with salt, fresh cracked pepper, and sparingly the dried oregano. Making sure to get inside the belly cavity and on both sides of the fish.

    Slice one of the lemons into 8-10pieces, and along with the fresh oregano and thyme stuff into the cavity of the fish. Place the fish onto a baking tray lined with parchment paper. Bake in the 400f oven for about 30mins.

    For the green beans: 

    While the fish is baking, bring a pot of salted water to a boil. Trim the ends from the green beans and blanch in the boiling water until tender. While the beans blanch, mince the shallot and add to sauté pan with more olive oil. Sauté to translucent.  Remove from the beans, drain of any excess water and transfer to the sauté pan with the cooked shallot. Sauté all together for a couple additional minutes until the shallots and olive oil evenly coats the beans.

    For the sauce: 

    Make a simple vinaigrette with the remaining lemon. 3parts olive oil to 1part lemon juice. Mix very well and season with salt, pepper, and more dried oregano.

    For assembly: 

    Make a bed with the cooked wild rice. Place the whole cooked fish in the center. Surround the fish with the cooked green beans. Dress the picked parsley, with the vinaigrette and top the entire dish with the 'salad'. Reserve remaining vinaigrette for individual servings.