How to make and freeze healthy meals

When eating healthy means cooking at home, sometimes the "healthy" part falls by the wayside -- you're busy, you worked late, you don't have the right ingredients in your kitchen. That's why meals you can make in large batches, and then freeze for later, can be so handy. Make-Ahead Meals Made Healthy features dozens of these recipes using everyday ingredients, with clear instructions for freezing and reheating, so you can always have a healthy and homemade meal on hand. We've excerpted one recipe from the book, by Michele Borboa, below.

Sustainable swordfish and pineapple kabobs

Long considered an eco-worst choice of seafood, swordfish from Canada, Hawaii, and some other U.S. locations is now considered a "best choice" (avoid imported varieties). Salmon and tuna steaks are juicy alternatives if sustainable swordfish is unavailable.

Ingredients:
1/3 cup (80ml) olive oil
1/2 cup (120ml) pineapple juice
1/2 cup (20g) fresh basil
3 cloves garlic
Zest and juice of 1 orange
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons (28ml) white wine vinegar
2 tablespoons (40g) honey
2 pounds (900g) swordfish steaks, cut into 24 cubes
24 large cubes fresh pineapple
8 wooden skewers, soaked in water for 30 minutes

Directions:
1. In a food processor, combine oil, pineapple juice, basil, garlic, orange zest and juice, salt, pepper, vinegar, and honey. Transfer to a large plastic bag and add fish. Refrigerate for two to three hours.

2. Preheat grill to medium-high. Thread swordfish and pineapple onto skewers. Oil grill grate and grill kabobs for three to four minutes per side or until just medium-rare. Remove from grill and allow to cool completely.
Yield: Eight skewers, or eight servings

To freeze:
Place kabobs on a baking sheet and freeze until solid. Transfer to a heavy-duty freezer-safe container (skewers may puncture plastic bags) and seal.

To reheat:
Let kabobs thaw in refrigerator overnight.
Microwave: Place kabobs on a microwave-safe plate and microwave on high for two to three minutes or until heated through. Don't overcook the fish.
Oven: Preheat broiler. Place kabobs on a baking sheet or broil pan and broil for two to three minutes, turn, and continue to broil for one or two minutes or until heated through.

Recipe from Make-Ahead Meals Made Healthy by Michele Borboa, published by Fair Winds.