Cod and Bok Choy in Curry Sauce

Dairy-free
Egg-free
Wheat-Free / Gluten-Free
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
20 minutes

Ingredients

  • 4 (4-oz.) cod fillets, 1/2-inch thick
  • 1/2 tsp. curry powder
  • 1 tbsp. canola or olive oil, divided
  • 4 baby bok choy, halved
  • 1 cup light coconut milk
  • 1 cup clam juice
  • 1 tbsp. fresh lime juice
  • 1 tbsp. finely grated lime zest
  • 1/4 tsp. red curry paste
  • 2 tsp. cornstarch
  • 2 cups cooked brown rice
  • Chopped fresh cilantro (optional)

Directions

Prep Time
5 minutes
Cook Time
15 minutes
Ready in
20 minutes
  1. Sprinkle fillets with curry powder. In a large nonstick skillet heat 2 teaspoons of the oil over medium heat 1 minute or until hot. Add fillets; cook 3 to 4 minutes per side or until fish flakes easily with a fork. Remove from skillet; set aside.
  2. Add remaining 1 teaspoon oil to skillet. Place bok choy halves, cut side down, in skillet. Cook, covered, over medium-high heat 3 to 4 minutes or until lightly browned. Remove from skillet.
  3. For the curry sauce, add coconut milk, clam juice, lime juice, lime zest and curry paste to skillet. In a small bowl combine cornstarch and 2 tablespoons water; whisk into sauce in skillet. Cook over medium heat 3 to 5 minutes or until thickened.
  4. To serve, spoon 1/2 cup rice into each of 4 shallow soup bowls. Top each with 1 fillet and 2 bok choy halves. Spoon curry sauce evenly on top, sprinkle with cilantro (if desired), and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 280, Calories Fat 80, Total Fat 9g, Saturated Fat 4g, Cholesterol 50mg, Sodium 260mg, Carbohydrate 27g, Protein 24g
Serving Size1
Calories280
Calories Fat80
Calories (fat) extra28
Total Fat9g
Total Fat (extra)14
Saturated Fat4g
Saturated Fat (extra)20
Cholesterol50mg
Cholesterol (extra)17
Sodium260mg
Sodium (extra)11
Potassium525mg
Carbohydrate27g
Carbohydrate (extra)9
Fiber3g
Fiber (extra)12
Sugars2g
Protein24g
Omega30g
Vitamin A3281IU
Vitamin A (extra)66
Vitamin C34mg
Vitamin C (extra)58
Iron1mg
Iron (extra)11