Baked Fish Recipe with Bok Choy and Brown Rice

Halibut is a great source of low-fat protein and omega-3 fatty acids, which can play a role in brain function and lowering your risk of chronic diseases such as heart disease, according to the Mayo Clinic. Steaming the fish in a foil pouch is an easy way to cook it, plus it’s fun unwrapping a little present for dinner. Each fillet sits on a bed of baby bok choy, a leafy cruciferous vegetable high in calcium, potassium, folate and vitamins A and C. A small dollop of herbed butter finishes the dish with loads of flavor.

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Fish Pouches with Bok Choy and Rice

Photo by Perry Santanachote

Baked Fish Recipe with Bok Choy and Brown Rice

Serves 4

Prep time: 15 minutes
Cook time: 40 minutes

The Skinny

Per pouch with 3/4-cup of rice:

  • 402 cal
  • 15 g fat (7.5 g sat)
  • 40 g carbs
  • 529 mg sodium
  • 5.5 g fiber
  • 5 g sugar
  • 32 g protein

Ingredients

1 cup brown rice
2 1/2 cups water
4 tablespoons unsalted butter, softened
1 teaspoon Worcestershire sauce
1 teaspoon dried parsley
1 teaspoon dried oregano
1 teaspoon dried thyme
1 garlic clove, minced
1/8 teaspoon salt
1/8 teaspoon ground white pepper
4 (4-ounce) halibut fillets
2 heads baby bok choy, separated and trimmed

Preparation

  1. Bring rice and water to a boil in a small saucepan with a tight-fitting lid. Cover, reduce heat to low and simmer until tender and most of the liquid has been absorbed, about 40 minutes.
  2. Preheat the oven to 375° F.
  3. In a small mixing bowl, combine the butter, Worcestershire sauce, parsley, oregano, thyme, garlic, salt and white pepper with a rubber spatula.
  4. Evenly distribute bok choy in the centers of 4 (12-inch) pieces of aluminum foil. Lay a fish fillet on top of each veggie pile and spread 1 tablespoon of the herbed butter on each fillet.
  5. Bring the long edges of the aluminum foil together, enclosing the fish and vegetables, and make thin folds to form a seal. Crimp the outer edges inward to tightly seal the sides of the pouches.
  6. Place pouches on a baking sheet and bake for 15 minutes.
  7. Carefully unfold the pouches or cut them open and serve with a scoop of rice.
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