Garlic Sesame Fish on Bok Choy

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 2 tablespoons sesame oil
  • 2 tablespoons fish stock
  • 2 tablespoons chicken stock
  • 2 tablespoons rice vinegar
  • 3 cloves garlic minced
  • 2 teaspoons minced gingerroot
  • 1/2 teaspoon Asian chili paste
  • 1/2 teaspoon hot pepper sauce
  • 1/2 teaspoon salt
  • 4 baby bok choy
  • 1 carrots shredded
  • 4 trout fillets (about 1-1/2 lb/750 g total)
  • 2 green onions sliced

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 401 mg
  • Protein 37 g
  • Calories 287.0
  • Total fat 13 g
  • Cholesterol 97 mg
  • Saturated fat 2 g
  • Total carbohydrate 5 g

%RDI

  • Iron 31.0
  • Fibre 0.0
  • Folate 24.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 19.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 69.0
  • Vitamin C 47.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Garlic Sesame Fish on Bok Choy

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