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Tuna & Bok Choy Packets

March/April 2013

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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.


Tuna & Bok Choy Packets

Makes: 4 servings, 3-4 oz. fish & 2 pieces of bok choy each

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Ingredients

  • 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

  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.

Tips & Notes

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

Nutrition

Per serving: 201 calories; 7 g fat (1 g sat, 3 g mono); 46 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 30 g protein; 2 g fiber; 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


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