Tuna & Bok Choy Packets

1 Review
From: EatingWell Magazine 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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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)

Preparation

  • Active

  • Ready In

  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.
  • For information about choosing sustainable seafood, visit seafoodwatch.org.

Nutrition information

  • Serving size: 3-4 oz. fish & 2 pieces of bok choy
  • Per serving: 201 calories; 7 g fat(1 g sat); 2 g fiber; 5 g carbohydrates; 30 g protein; 59 mcg folate; 46 mg cholesterol; 2 g sugars; 0 g added sugars; 5704 IU vitamin A; 38 mg vitamin C; 142 mg calcium; 3 mg iron; 258 mg sodium; 1008 mg potassium
  • Nutrition Bonus: Vitamin A (114% daily value), Vitamin C (63% dv), Potassium (29% dv), Iron (18% dv), Folate (15% dv)
  • Carbohydrate Servings: 0
  • Exchanges: 1/2 vegetable, 4 lean meat, 1 fat

Reviews 1

August 05, 2015
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By: EatingWell User
Simple Recipe with Vast Opportunities for Flexibility Instead of calling this Tuna & Bok Choy, it might has well be called [Firm flesh fish] & [Resilient Green Veggie] Pockets. Incidentally, it's also quite easy to customize the sauce that goes into the packet. I made this with mahi-mahi since it was on sale, and did find baby bok choy. In retrospect, any number of veggies that can stand up to steaming (or grilling) would be fine. Some may find the horse radish mustard in the sauce a little too assertive, though not only did I use straight up dijon mustard, I also added a little bit of extra kick to it. Calories per serving is ideal for those looking to either lose weight or keep weight off, and even with a serving of brown rice specked with cubed prosciutto, a 6.5+ oz portion of fish with almost a whole stalk of baby bok choy and a light import lager came in at under 500 calories. Pros: Works with a variety of firm flesh fish; easily customizable Cons: Horse radish mustard may not be for everyone; may require manual checking for done-ness