{"id":38453,"date":"2015-03-24T11:15:53","date_gmt":"2015-03-24T15:15:53","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=38453"},"modified":"2021-05-18T05:27:17","modified_gmt":"2021-05-18T09:27:17","slug":"baked-fish-recipe-bok-choy","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/recipes\/baked-fish-recipe-bok-choy\/","title":{"rendered":"Baked Fish Recipe with Baby Bok Choy and Brown Rice"},"content":{"rendered":"

Halibut is a great source of low-fat protein and omega-3 fatty acids<\/a>, which can play a role in brain function and lowering your risk of chronic diseases such as heart disease, according to the Mayo Clinic<\/a>. Steaming the fish in a foil pouch is an easy way to cook it, plus it\u2019s fun unwrapping a little present for dinner. Each fillet sits on a bed of baby bok choy, a leafy cruciferous vegetable high in calcium<\/a>, potassium, folate and vitamins A and C. A small dollop of herbed butter finishes the dish with loads of flavor.<\/p>\n

RELATED: <\/strong>Baked Fish and Chips Recipe<\/a><\/p>\n

\"Fish
Photo by Perry Santanachote<\/figcaption><\/figure>\n

Baked Fish Recipe with Bok Choy and Brown Rice<\/h3>\n

Serves 4<\/em><\/p>\n

Prep time: 15 minutes
\nCook time: 40 minutes
\n[skinnybox]<\/p>\n

Ingredients<\/h3>\n

1 cup brown rice
\n2 1\/2 cups water
\n4 tablespoons unsalted butter, softened
\n1 teaspoon Worcestershire sauce
\n1 teaspoon dried parsley
\n1 teaspoon dried oregano
\n1 teaspoon dried thyme
\n1 garlic clove, minced
\n1\/8 teaspoon salt
\n1\/8 teaspoon ground white pepper
\n4 (4-ounce) halibut fillets
\n2 heads baby bok choy, separated and trimmed<\/p>\n

Preparation<\/h3>\n
    \n
  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.<\/li>\n
  2. Preheat the oven to 375\u00b0 F.<\/li>\n
  3. In a small mixing bowl, combine the butter, Worcestershire sauce, parsley, oregano, thyme, garlic, salt and white pepper with a rubber spatula.<\/li>\n
  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.<\/li>\n
  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.<\/li>\n
  6. Place pouches on a baking sheet and bake for 15 minutes.<\/li>\n
  7. Carefully unfold the pouches or cut them open and serve with a scoop of rice.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Halibut and baby bok choy get wrapped up into individual pouches for a quick and healthy fish recipe the whole family will enjoy.<\/p>\n","protected":false},"author":10,"featured_media":38454,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[425,26,27,9],"tags":[155,137,175,121,246,341,381,178],"class_list":["post-38453","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinner","category-gluten-free","category-healthy","category-recipes","tag-dinner","tag-fish","tag-gluten-free","tag-grains","tag-seafood","tag-tax1living-well","tag-tax2low-carb-diets","tag-vegetable"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/38453","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=38453"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/38453\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/38454"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=38453"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=38453"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=38453"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}