The World's Healthiest Foods are health-promoting foods that can change your life.

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
15-Minute Steamed Cod with Bok Choy
This dish is a great example of how you can prepare several foods at one time by 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!
15-Minute Steamed Cod with Bok Choy Prep and Cook Time: 15 minutes



  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. Sprinkle a little salt and white pepper over cod before steaming. Layer the onion, mushrooms, and cod (in this order) in the steamer basket. Cover, and steam for about 3 minutes. Add bochoy and steam for 3 more minutes
  5. Serve on a platter with cod nestled on top of vegetables and drizzle dressing over all of it. Serves 4
Serving Suggestion: Serve with

Nutritional Profile

15 Minute Steamed Halibut with Bok Choy
1.00 serving
(283.00 grams)
Calories: 211



 vitamin D82%

 vitamin C54%


 vitamin B349%



 vitamin K39%

 vitamin B639%

 vitamin A29%






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 Cod 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
Calories: 211

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
selenium 51.35 mcg 93 8.0 excellent
vitamin D 326.85 IU 82 7.0 excellent
vitamin B12 1.34 mcg 56 4.8 very good
vitamin C 40.59 mg 54 4.6 very good
protein 26.46 g 53 4.5 very good
vitamin B3 7.85 mg 49 4.2 very good
copper 0.42 mg 47 4.0 very good
phosphorus 312.27 mg 45 3.8 very good
vitamin K 35.39 mcg 39 3.4 very good
vitamin B6 0.66 mg 39 3.3 good
pantothenic acid 1.82 mg 36 3.1 good
magnesium 121.60 mg 29 2.5 good
vitamin A 256.90 mcg RAE 29 2.4 good
biotin 8.56 mcg 29 2.4 good
omega-3 fats 0.55 g 23 2.0 good
folate 82.77 mcg 21 1.8 good
chromium 6.85 mcg 20 1.7 good
potassium 847.79 mg 18 1.5 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Steamed Cod with Bok Choy

Printer friendly version

Send this page to a friend...


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.


Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more

Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved