Rating: 4 stars
1 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Source: EatingWell Magazine, March/April 2013


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 475 degrees F.

  • 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.


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

Nutrition Facts

3-4 oz. fish & 2 pieces of bok choy
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.

1/2 vegetable, 4 lean meat, 1 fat