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Tuna & Bok Choy Packets

http://www.eatingwell.com/recipes/tuna_bok_choy_packets.html

From EatingWell:  March/April 2013

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

Ingredients

Preparation

  1. Preheat oven to 475°F.
  2. 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.
  3. 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.
  4. 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.

Nutrition

Per serving : 201 Calories; 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