Orange Roughy with Bok Choy and Cherry Tomatoes
Bok choy is traditionally used in stir-fry dishes, but rules can be broken! This recipe incorporates the crispy white stalks and spinachlike leaves into a creamy sauce that’s accented with cherry tomatoes and served over poached fish. Elegant enough for company and easy enough to enjoy once a week.
Recipe information
Yield
serves 4, 3 ounces fish and 3/4 cup sauce per serving
Ingredients
Preparation
Step 1
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for about 3 minutes, or until soft, stirring occasionally.
Step 2
Add the fish, broth, wine, and pepper to the skillet. Bring to a simmer, still over medium-high heat. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the fish flakes easily when tested with a fork.
Step 3
Meanwhile, trim and discard the ends of the bok choy stalks. Slice the stalks crosswise into 1/4-inch pieces. Transfer to a small bowl. Cut the bok choy leaves crosswise into thin strips. Transfer to a separate small bowl. Halve the tomatoes. Add to the bok choy leaves. Set aside.
Step 4
Put the flour in a small bowl. Add the water, whisking to dissolve. Set aside.
Step 5
When the fish is done, use a slotted spatula or slotted spoon to transfer to a platter. Cover with aluminum foil to keep warm. (The fish will continue to cook slightly as it stands.)
Step 6
Add the bok choy stalks to the skillet. Increase the heat to medium high and bring to a simmer. Simmer for 1 to 2 minutes, or until tender-crisp, stirring occasionally.
Step 7
Stir in the flour mixture. Cook for 1 to 2 minutes, or until thick and bubbly, stirring occasionally. Reduce the heat to low.
Step 8
Add the bok choy leaves and tomatoes. Cook for 1 to 2 minutes, or until the leaves are tender and the mixture cools slightly, stirring occasionally. Remove from the heat (leave the stove on).
Step 9
Stir in the sour cream. Return to the heat and cook for 1 to 2 minutes, or until warmed through, stirring occasionally. Spoon over the fish.
Cook’s Tip on Bok Choy
Step 10
To make slicing bok choy easier, stack the leaves and roll them up together, starting from a long side. Slice the roll crosswise into thin strips.
nutrition information
Step 11
(Per Serving)
Step 12
Calories: 157
Step 13
Total Fat: 2.5g
Step 14
Saturated: 0.0g
Step 15
Trans: 0.0g
Step 16
Polyunsaturated: 0.5g
Step 17
Monounsaturated: 1.0g
Step 18
Cholesterol: 71mg
Step 19
Sodium: 149mg
Step 20
Carbohydrates: 11g
Step 21
Fiber: 2g
Step 22
Sugars: 5g
Step 23
Protein: 23g
Step 24
Dietary Exchanges
Step 25
2 Vegetable
Step 26
3 Very Lean Meat
