Tuna & Bok Choy Packets

Rating: 4 stars
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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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2013

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Recipe Summary

total:
30 mins
Servings:
4

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • Preheat oven to 475 degrees F.

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  • 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.

Tips

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

Nutrition Facts

Serving Size: 3-4 oz. fish & 2 pieces of bok choy
Per Serving:
201 calories; protein 30.5g; carbohydrates 4.6g; dietary fiber 2.4g; sugars 1.6g; fat 6.9g; saturated fat 1.1g; cholesterol 45.6mg; vitamin a iu 5704.1IU; vitamin c 37.8mg; folate 59.3mcg; calcium 142mg; iron 2.7mg; magnesium 55.6mg; potassium 1008mg; sodium 257.6mg; thiamin 0.2mg.
Exchanges:

1/2 vegetable, 4 lean meat, 1 fat

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Reviews (1)

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1 Ratings
  • 5 star values: 0
  • 4 star values: 1
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  • 2 star values: 0
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EatingWell User
Rating: 4 stars
08/05/2015
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 Read More
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