Tuna and Bok Choy Packets - 5g Carbs, 2g Fiber, 0g Added Sugars
From: EatingWell - March/April 2013
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.
Nutrition Profile - -
Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | High potassium | Low sodium | Healthy weight | Heart healthy | Diabetes appropriate | Gluten free
Active Time: 15 min
Total Time: 30 min
Servings: 4
Serving Size: 3 - 4 oz fish & 2 pieces of bok choy each
1/4 cup horseradish mustard
1/4 cup finely chopped parsley, divided
2 Tbsp water
1/4 tsp freshly ground pepper
2 baby bok choy, trimmed and quartered lengthwise
1 Tbsp extra-virgin olive oil
1 - 1 1/4 lb tuna, wild salmon, mahi-mahi or cod, skinned if desired, cut into 4 portions
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.
Servings: 4
Serving Size: 3-4 oz. fish & 2 pieces of bok choy each
Nutrition per Serving: 201 Calories, 7g Fat, 1g Sat, 3g Mono, 46mg Cholesterol, 30g Protein, 5g Carbs, 2g Fiber, 0g Added Sugars, 258mg Sodium, 1008mg Potassium
Nutrition Bonus: Vitamin A (114% daily value), Vitamin C (63% dv), Potassium (29% dv), Iron (18% dv), Folate (15% dv)
Carbohydrate Servings: 0
Exchanges: 1/2 vegetable, 4 lean meat, 1 fat
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