Healthy Gourmet Kitchen

Grilled Bok Choy with Halibut

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Grilled Bok Choy with Halibut

Grilled Bok Choy with Halibut - Baby Cabbage with Big Flavor!

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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
234
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie234 cal.(11 %)
Protein27 g(28 %)
Fat8 g(7 %)
Carbohydrates11 g(7 %)
Sugar added1 g(4 %)
Roughage5.4 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D3 μg(15 %)
Vitamin E2.6 mg(22 %)
Vitamin K172 μg(287 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.7 mg(73 %)
Vitamin B₆0.5 mg(36 %)
Folate163 μg(54 %)
Pantothenic acid1.1 mg(18 %)
Biotin7.2 μg(16 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C58 mg(61 %)
Potassium821 mg(21 %)
Calcium145 mg(15 %)
Magnesium89 mg(30 %)
Iron2.7 mg(18 %)
Iodine55 μg(28 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.2 g
Uric acid260 mg
Cholesterol38 mg
Complete sugar10 g

Ingredients

for
4
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
How healthy are the main ingredients?
soy sauceSesame seedssesame oilpomegranatesalt
Preparation

Kitchen utensils

1 Grill

Preparation steps

1.

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.

2.

Lightly salt bok choy and fish, brush with canola oil, and grill on a very hot grill, turning, for about 6 minutes.

3.

Finely crush 2 chilies, set the rest aside. Mix crushed chilies with sesame oil, soy sauce, fish sauce, lime juice and raw cane sugar.

4.

Arrange fish with bok choy on plates, sprinkle with sesame seeds, pomegranate seeds, and chilies set aside. Drizzle with sauce before serving.