Grilled Bok Choy with Halibut
Grilled Bok Choy with Halibut - Baby Cabbage with Big Flavor!
Healthy, because
Even smarter
Nutritional values
Baby Bok Choy scores with plenty of folic acid. The vitamin of the B group is indispensable for the formation of new cells and is therefore particularly important at the beginning of pregnancy. The flavonoids from pomegranate benefit cell protection and strengthen the immune system. In addition, the seeds are rich in fiber, which gently bring the digestion up to speed.
If you can't get pomegranate, you can use other fruit instead: For example, blueberries or finely chopped nectarines or peaches also fit well.
(Percentage of daily recommendation)
| Calorie | 234 cal. | (11 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 172 μg | (287 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 163 μg | (54 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 821 mg | (21 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- ½ pomegranate
- 4 baby bok choy
- 22 ozs Halibut (or swordfish, monkfish)
- salt
- 1 Tbsp Canola oil
- 1 Tbsp small Dried red chili peppers
- 1 tsp sesame oil
- 6 Tbsps soy sauce
- 1 tsp Fish sauce
- 2 tsps Lime juice
- ½ tsp Raw cane sugar
- 2 Tbsps black Sesame seeds
Kitchen utensils
Preparation steps
Remove the seeds from the pomegranate half. Wash and clean the baby bok choy and cut in half lengthwise. Rinse fish with cold water, pat dry and cut into thumb-thick rectangular steaks.
Lightly salt bok choy and fish, brush with canola oil, and grill on a very hot grill, turning, for about 6 minutes.
Finely crush 2 chilies, set the rest aside. Mix crushed chilies with sesame oil, soy sauce, fish sauce, lime juice and raw cane sugar.
Arrange fish with bok choy on plates, sprinkle with sesame seeds, pomegranate seeds, and chilies set aside. Drizzle with sauce before serving.
