Sablefish, also known as black cod, is among the best sources of heart-friendly 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

serves 4

　　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 (1 1/2 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

　　1 1/2 teaspoons Dijon mustard

　　1 teaspoon fresh lemon juice

　　4 skinless sablefish fillets (about 5 ounces each)

　　

Step 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 1/2 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.

　　

Step 2

Heat broiler with rack 4 inches from heat source. Stir together hoisin, ketchup, mustard, and 1/2 teaspoon lemon juice. Place fish on a broiler pan or rimmed baking sheet. Season on both sides with 1/2 teaspoon salt, dividing evenly, and pepper. Brush tops with hoisin mixture. Broil until fish is glazed and opaque throughout, 5 to 7 minutes.

　　

Step 3

Add remaining 1/2 teaspoon lemon juice to bok choy greens; spoon onto four plates and top each with a fish fillet. Serve immediately.

　　

Nutrition Information

Step 4

(Per Serving)

　　

Step 5

Calories: 400

　　

Step 6

Saturated Fat: 5.2g

　　

Step 7

Unsaturated Fat: 20.8g

　　

Step 8

Cholesterol: 70mg

　　

Step 9

Carbohydrates: 12.3g

　　

Step 10

Protein: 22.4g

　　

Step 11

Sodium: 968mg

　　

Step 12

Fiber: 2.6g

　　Power Foods