TUNA & BOK CHOY PACKETS Heart Health Diabetes Weight Loss Gluten Free ACTIVE: 15 MIN TOTAL: 30 MIN Steaming fish and vegetables together in a tinfoil 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.
1/4 cup horseradish mustard 1/4 cup finely chopped parsley, divided 2 tablespoons water 1/4 teaspoon freshly ground pepper 2 baby bok choy, trimmed and quartered lengthwise 1 tablespoon extra-virgin olive oil 1-11/4 pounds tuna (see Tip), wild salmon, mahi-mahi or cod, skinned if desired, cut into 4 portions 1. Preheat oven to 475°F. 2. 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. 3. 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. 4. 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. SERVES 4: 3-4 OZ. FISH & 2 PIECES OF BOK CHOY EACH Per serving: 201 calories; 7 g fat (1 g sat, 3 g mono); 46 mg cholesterol; 5 g carbohydrate; 0 g added sugars; 30 g protein; 2 g fiber; 258 mg sodium; 1,008 mg 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
