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15 minute Steamed Halibut with Bok Choy

This dish is a great example of how you can prepare several foods at one time by layering foods that take about the equal amount and steaming them all together. You come out with a great tasting meal in only takes a matter of minutes! The variety of foods also increases the number of nutrients you will derive from this meal. Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 4 pieces of halibut filet, or steaks, about 5-6oz each 1 medium onion cut in half and sliced medium thick 5 cups chopped bok choy, (1/2-inch slices), (remove tips of leaves and discard) (remove tips of leaves and discard) 2 cups thick sliced fresh shiitake mushrooms, 1/2-inch thick), stems removed Dressing 1/3 cup minced scallion 3 medium cloves garlic, pressed ½ TBS finely minced fresh ginger 3 TBS fresh lemon juice 1 TBS soy sauce 1 TBS extra virgin olive oil salt and white pepper to taste

Directions:

1. Slice onion, chop bok choy and press garlic and let them sit for at least 5 minutes to bring out their health-promoting properties.
2. Mix together dressing ingredients in a bowl and set aside.
3. Add 2-inches of water to the bottom of a steamer and bring to a boil.
4. Layer the onion, bok choy, mushrooms and halibut, in this order, in the steamer basket, cover, and steam for about 3-5 minutes. Sprinkle a little salt and white pepper over halibut before steaming.
5. Serve on a platter with halibut nestled on top of vegetables and drizzle sauce over all of it. Serves 4

   Serving Suggestion: Serve with

   • Seaweed Rice

Healthy Cooking Tips:

Check your halibut filet or steak in about 2 minutes once it begins to steam with a fork or tip of a knife. It should flake fairly easily when it's done. Keep checking about every 30 seconds or minute to ensure it doesn't get over cooked. Cooking time will vary depending on the thickness of the fish.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15 minute Steamed Halibut with Bok Choy is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Steamed Halibut with Bok Choy 1.00 serving 283.00 grams 210.70 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.29 g 90.6 7.7 excellent vitamin D 326.85 IU 81.7 7.0 excellent selenium 51.35 mcg 73.4 6.3 very good vitamin C 40.59 mg 67.7 5.8 very good protein 26.46 g 52.9 4.5 very good vitamin K 35.39 mcg 44.2 3.8 very good vitamin A 2210.97 IU 44.2 3.8 very good vitamin B3 (niacin) 7.85 mg 39.3 3.4 very good vitamin B6 (pyridoxine) 0.66 mg 33.0 2.8 good phosphorus 312.27 mg 31.2 2.7 good magnesium 121.60 mg 30.4 2.6 good potassium 847.79 mg 24.2 2.1 good omega 3 fatty acids 0.55 g 22.9 2.0 good vitamin B12 (cobalamin) 1.34 mcg 22.3 1.9 good copper 0.42 mg 21.0 1.8 good folate 82.77 mcg 20.7 1.8 good vitamin B5 (pantothenic acid) 1.82 mg 18.2 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15 minute Steamed Halibut with Bok Choy

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