Hoisin-Glazed Sablefish with Bok Choy

 

Sablefish, also known as black cod, is among the best sources of heartfriendly omega-3 fatty acids. Here, the fish is combined with bok choy, which contains antioxidants and fiber. The hoisin mixture, brushed on top of the fish before broiling, is essentially a quick barbecue sauce.

 

Ingredients :

 

• 2 tablespoons neutral-tasting oil, such as canola or safflower
• 1 piece (3 inches) fresh ginger, peeled, thinly sliced, and cut into very thin matchsticks
• 3 garlic cloves, thinly sliced
• 1 head bok choy (1½ pounds), trimmed and sliced crosswise into 1-inch-wide pieces, greens and stalks separated
• 2 celery stalks, quartered lengthwise and cut crosswise into 2-inch lengths
• Coarse salt and freshly ground pepper
• 1 bunch scallions, trimmed and cut into 2-inch lengths
• 3 tablespoons hoisin sauce
• 1 tablespoon ketchup
• 1½ teaspoons Dijon mustard
• 1 teaspoon fresh lemon juice
• 4 skinless sablefish fillets (about 5 ounces each)

 

Method :

 

1. In a large saucepan, heat the oil over medium. Add ginger and garlic; cook, stirring, until fragrant, about 1 minute. Add bok choy stalks, celery, and ½ teaspoon salt; season with pepper. Cook, stirring frequently, until crisp-tender, 5 to 7 minutes. Add scallions, and cook, stirring, until wilted, about 3 minutes.
2. Heat broiler with rack 4 inches from heat source. Stir together hoisin, ketchup, mustard, and ½ teaspoon lemon juice. Place fish on a broiler pan or rimmed baking sheet. Season on both sides with ½ teaspoon salt, dividing evenly, and pepper. Brush tops with hoisin mixture. Broil until fish is glazed and opaque throughout, 5 to 7 minutes.
3. Add remaining ½ teaspoon lemon juice to bok choy greens; spoon onto four plates and top each with a fish fillet. Serve immediately.

 

per serving: 400 calories; 5.2 g saturated fat; 20.8 g unsaturated fat; 70 mg cholesterol; 12.3 g carbohydrates; 22.4 g protein; 968 mg sodium; 2.6 g fiber