Steaming fish and vegetables together in a tin-foil packet is a great way to keep the tuna moist and have little to clean up. If baby bok choy is not available, use 8 cups chopped mature bok choy for this quick fish recipe.
4 servings, 3-4 oz. fish & 2 pieces of bok choy each
Active Time: 15 minutes |
Total Time: 30 minutes
1/4 cup horseradish mustard
1/4 cup finely chopped parsley, divided
2 tablespoons water
1/4 teaspoon freshly ground pepper
2 baby bok choy, trimmed and quartered lengthwise
1 tablespoon extra-virgin olive oil
1-1 1/4 pounds tuna, wild salmon, mahi-mahi or cod, skinned if desired, cut into 4 portions (see Tip)
Preheat oven to 475°F.
Combine mustard, 3 tablespoons parsley, water and pepper in a small bowl. Toss bok choy, oil and 2 tablespoons of the mustard sauce in a large bowl.
Cut four 20-inch sheets of foil. Arrange 2 bok choy quarters in the center of each piece, top with a portion of fish and 1 tablespoon of the remaining sauce. Bring the short ends of foil together, fold over and pinch to seal. Pinch the side seams together to seal the packets and place on a large baking sheet.
Bake the packets until the fish is opaque in the center, about 15 minutes (depending on thickness). When opening a packet to check for doneness, be careful of the steam. Serve, sprinkled with the remaining 1 tablespoon parsley.
Per serving :
7 g Fat;
1 g Sat;
3 g Mono;
46 mg Cholesterol;
5 g Carbohydrates;
30 g Protein;
2 g Fiber;
258 mg Sodium;
1008 mg Potassium
0 Carbohydrate Serving
Exchanges: 1/2 vegetable, 4 lean meat, 1 fat
Tips & Notes
For information about choosing sustainable seafood, visit seafoodwatch.org.