Garlic Sesame Fish on Bok Choy
Serve with: Whole grain rice pilaf . Trout is high in omega-3 fatty acids. Steamed on top of bok choy, this needs only rice to complete the meal. Because trout fillets are on the large side, oven steaming is best.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 287 |
| pro | 37 g |
| total fat | 13 g |
| sat. fat | 2 g |
| carb | 5 g |
| fibre | 2 g |
| chol | 97 mg |
| sodium | 401 mg |
| % RDI: | - |
| calcium | 19% |
| iron | 31% |
| vit A | 69% |
| vit C | 47% |
| folate | 24% |
Suggested Recipes
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2 tbsp (25 mL) sesame oil
2 tbsp (25 mL) fish or chicken stock
2 tbsp (25 mL) rice vinegar
3 cloves garlic, minced
2 tsp (10 mL) minced gingerroot
1/2 tsp (2 mL) Asian chili paste or hot pepper sauce
1/2 tsp (2 mL) salt
4 baby bok choy
1 carrot, shredded
4 trout fillets (about 1-1/2 lb/750 g total)
2 green onions, sliced
Preparation:
In bowl, combine oil, stock, vinegar, garlic, ginger, chili paste and salt ; set aside.
Cut each bok choy into quarters; arrange on foil-lined rimmed baking sheet. Sprinkle with carrot; drizzle with 1/4 cup (50 mL) water. Cover with foil; bake in 400°F (200°C) oven for 10 minutes. Drain off water.
Lay trout fillets over vegetables. Drizzle with sesame oil mixture; sprinkle with onions. Bake, covered, until fish flakes easily when tested and bok choy is tender-crisp, 15 to 20 minutes.
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