Maple-Glazed Cod with Baby Bok Choy

Put Maple-Glazed Cod with Baby Bok Choy on your dinner menu. It's one of the recipes featured in the CarbLovers Diet Cookbook.

Yield:

Makes 4 servings (serving size: 6 ounces cod and 1 cup bok choy)

Nutritional Information

Calories 256
Fat 7.1 g
Satfat 0.8 g
Monofat 3.3 g
Polyfat 2.5 g
Protein 31 g
Carbohydrate 16 g
Fiber 3 g
Cholesterol 65 mg
Iron 0.0 mg
Sodium 509 mg
Calcium 0.0 mg

Ingredients

2 tablespoons maple syrup
1 tablespoon low-sodium soy sauce
1 teaspoon sesame oil
1/4 teaspoon crushed red pepper
4 (6-ounce) skinless cod fillets
1 tablespoon canola oil
3 garlic cloves, minced
1 tablespoon chopped fresh ginger
6 heads bok choy, halved
2 tablespoons mirin
1 tablespoon low-sodium soy sauce
1 tablespoon rice wine vinegar
4 teaspoons chopped scallion
2 teaspoons toasted sesame seeds

Preparation

In a glass baking dish, combine maple syrup, 1 tablespoon low-sodium soy sauce, sesame oil and crushed red pepper; add cod fillets and coat in sauce. Refrigerate 30 minutes to 2 hours. Transfer fish to a foil-lined baking sheet. Roast at 475° until cooked through and slightly browned (9-10 minutes). Meanwhile, heat canola oil in a large skillet over medium-high heat; add minced garlic and ginger and cook, stirring, until fragrant (1 minute). Add bok choy, mirin, 1 tablespoon low-sodium soy sauce, and vinegar, and cook, stirring, until greens are wilted and stalks are tender-crisp (3-4 minutes). Divide bok choy and cod among 4 plates; sprinkle fillets with chopped scallion and toasted sesame seeds.

Note:

Ellen Kunes and Frances Largeman-Roth, RD,

CarbLovers Diet Cookbook

January 2012