Tuna & Bok Choy Packets

Need a gluten free, dairy free, paleolithic, and primal main course? Tuna & Bok Choy Packets could be an amazing recipe to try. For $2.53 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. This recipe serves 4. One serving contains 143 calories, 22g of protein, and 5g of fat. 423 people have made this recipe and would make it again. If you have baby bok choy, cod, water, and a few other ingredients on hand, you can make it. It is brought to you by Eating Well. From preparation to the plate, this recipe takes around 30 minutes. With a spoonacular score of 97%, this dish is outstanding. If you like this recipe, take a look at these similar recipes: Bok Choy Tuna Wraps, Shanghai Bok Choy/ Baby Bok Choy (2 in 1 Meals), and Bok Choy.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 15 minutes

 

Ingredients:

2 baby bok choy, trimmed and quartered lengthwise

1-1 1/4 pounds tuna, wild salmon, mahi-mahi or cod, skinned if desired, cut into 4 servings (see Tip)

1/4 cup horseradish mustard

1 tablespoon extra-virgin olive oil

1/4 cup finely chopped parsley, divided

1/4 teaspoon freshly ground pepper

2 tablespoons water

Equipment:

oven

bowl

baking sheet

aluminum foil

Cooking instruction summary:

Preheat oven to 475F.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.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.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.

 

Step by step:


1. Preheat oven to 475F.

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.

5. Serve, sprinkled with the remaining 1 tablespoon parsley.


Nutrition Information:

Quickview
143k Calories
21g Protein
4g Total Fat
2g Carbs
43% Health Score
Limit These
Calories
143k
7%

Fat
4g
8%

  Saturated Fat
0.68g
4%

Carbohydrates
2g
1%

  Sugar
0.73g
1%

Cholesterol
48mg
16%

Sodium
277mg
12%

Get Enough Of These
Protein
21g
43%

Vitamin K
64µg
61%

Selenium
42µg
61%

Vitamin A
2887IU
58%

Vitamin C
31mg
39%

Phosphorus
249mg
25%

Vitamin B12
1µg
17%

Potassium
512mg
15%

Vitamin B6
0.29mg
15%

Vitamin B3
2mg
12%

Magnesium
46mg
12%

Vitamin B1
0.14mg
10%

Calcium
95mg
10%

Vitamin E
1mg
9%

Iron
1mg
7%

Vitamin D
1µg
7%

Manganese
0.1mg
5%

Fiber
1g
5%

Vitamin B2
0.08mg
5%

Zinc
0.65mg
4%

Folate
14µg
4%

Copper
0.05mg
3%

Vitamin B5
0.24mg
2%

covered percent of daily need
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The tomato is technically a fruit, not a vegetable. It was also the first genetically engineered whole product and went on the market in 1994. Since then, more than 50 other genetically engineered foods have been deemed safe by the FDA.

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