Options

Format:
Include:
PRINT
See more

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.

Health JANUARY 2012

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

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.

Nutritional Information

Amount per serving
  • Calories: 256
  • Fat: 7.1g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 2.5g
  • Protein: 31g
  • Carbohydrate: 16g
  • Fiber: 3g
  • Cholesterol: 65mg
  • Iron: 0.0mg
  • Sodium: 509mg
  • Calcium: 0.0mg
advertisement

Go to full version of

Maple-Glazed Cod with Baby Bok Choy recipe

advertisement