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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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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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

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.
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