This tasty, one-pouch fish meal is incredibly easy to make and quick to prepare. (Jowena Chua/Getty Images)
After months of heavy holiday eating, it’s time to lighten up with a dish that’s full of flavor, but very low in calories and fat. This recipe combines fresh filet of sole and bok choy in a savory Asian sauce infused with ginger and sesame.
This one-pouch meal is incredibly easy to make and quick to prepare. It can also be made ahead of time, popped in the oven and cooked in individual servings whenever you are ready.
The secret to this moist, tasty fish dish is roasting en papillote (in a sealed pocket of parchment paper or non-stick foil).
Bonus: In addition to being delicious, ginger, a key ingredient, cools inflammation in the body (a risk factor for heart disease) and helps to calm your appetite. The bok choy is rich in vitamins C and K, A and potassium.
Ingredients
1 teaspoons finely minced ginger
2 small cloves of garlic, thinly sliced
3 tablespoons low sodium soy sauce
2 teaspoons roasted sesame oil
1½ teaspoons rice vinegar
4 teaspoons olive oil
4 heads of baby bok choy, trimmed and cut in half
4 scallions, trimmed and cut into strips
8 to 10 very slim strips of red bell pepper
4 or 5 shitake mushroom caps, thinly sliced
4 sprigs of cilantro
4 6-ounce fish filets (sole, flounder or halibut)
1½ tsp lemon juice
Fresh ground pepper to taste
- You will need enough parchment paper for four, 16×12 squares or a roll of non-stick aluminum foil.
- Preheat oven to 425 F. Combine ginger, garlic, soy sauce, sesame oil, rice vinegar and two teaspoons of the olive oil. Mix and set aside.
- Lay out each square of parchment or foil, and fold in half. Be sure to leave a generous amount of room to close the pouches around the edge. Evenly divide the remaining two teaspoons of olive oil among the pouches, spreading oil in the center of the bottom half.
- Trim and cut the baby bok choys in half. Combine the red bell pepper, shitake mushroom slices and scallions.
- Evenly divide the vegetables, and place two bok choy halves on top of them in the center of each pouch. Place one sprig of cilantro in each pouch.
- Sprinkle lemon juice over fish. Season fish with salt and pepper, if desired. Place one filet on top of each vegetable stack. Drizzle oil mixture over fish/vegetable stack in each pouch.
- Seal pouches around the edge, and bake for about 12 minutes. Parchment will puff up when done, but not foil.
Be careful when opening the steaming pouches.
Serves 4
Nutritional information per serving: 200 calories 6.63g fat (3.1g saturated), 8.68g carbohydrate,
42g protein
Note: Adding a half-cup serving of brown rice will add 108 calories; 1.8g fat, 22.8g carbohydrate, 5g protein.
