ORANGE ROUGHY WITH BOK CHOY AND CHERRY TOMATOES

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Orange Roughy with Bok Choy and Cherry Tomatoes image

Categories     Sauce     Tomato     Side     Fry     Low Sodium     Orange     Cherry     Bok Choy     Simmer

Yield serves 4, 3 ounces fish and 3/4 cup sauce per serving

Number Of Ingredients 11

1 teaspoon canola or corn oil
1/2 medium onion, thinly sliced
4 mild fish fillets, such as orange roughy (about 4 ounces each), rinsed and patted dry
1/2 cup fat-free, low-sodium chicken broth
1/2 cup dry white wine (regular or nonalcoholic)
1/8 teaspoon pepper
1 small bunch bok choy (12 to 16 ounces)
1 cup cherry tomatoes
1 1/2 tablespoons all-purpose flour
3 tablespoons water
1/4 cup fat-free sour cream, at room temperature

Steps:

  • In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for about 3 minutes, or until soft, stirring occasionally.
  • Add the fish, broth, wine, and pepper to the skillet. Bring to a simmer, still over medium-high heat. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the fish flakes easily when tested with a fork.
  • Meanwhile, trim and discard the ends of the bok choy stalks. Slice the stalks crosswise into 1/4-inch pieces. Transfer to a small bowl. Cut the bok choy leaves crosswise into thin strips. Transfer to a separate small bowl. Halve the tomatoes. Add to the bok choy leaves. Set aside.
  • Put the flour in a small bowl. Add the water, whisking to dissolve. Set aside.
  • When the fish is done, use a slotted spatula or slotted spoon to transfer to a platter. Cover with aluminum foil to keep warm. (The fish will continue to cook slightly as it stands.)
  • Add the bok choy stalks to the skillet. Increase the heat to medium high and bring to a simmer. Simmer for 1 to 2 minutes, or until tender-crisp, stirring occasionally.
  • Stir in the flour mixture. Cook for 1 to 2 minutes, or until thick and bubbly, stirring occasionally. Reduce the heat to low.
  • Add the bok choy leaves and tomatoes. Cook for 1 to 2 minutes, or until the leaves are tender and the mixture cools slightly, stirring occasionally. Remove from the heat (leave the stove on).
  • Stir in the sour cream. Return to the heat and cook for 1 to 2 minutes, or until warmed through, stirring occasionally. Spoon over the fish.
  • Cook's Tip on Bok Choy
  • To make slicing bok choy easier, stack the leaves and roll them up together, starting from a long side. Slice the roll crosswise into thin strips.
  • nutrition information
  • (Per Serving)
  • Calories: 157
  • Total Fat: 2.5g
  • Saturated: 0.0g
  • Trans: 0.0g
  • Polyunsaturated: 0.5g
  • Monounsaturated: 1.0g
  • Cholesterol: 71mg
  • Sodium: 149mg
  • Carbohydrates: 11g
  • Fiber: 2g
  • Sugars: 5g
  • Protein: 23g
  • Dietary Exchanges
  • 2 Vegetable
  • 3 Very Lean Meat

Marcia Williams
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Overall, this was a great recipe! The orange roughy was cooked perfectly and the bok choy and cherry tomatoes added a nice pop of color and flavor. I would definitely recommend this recipe to anyone looking for a delicious and healthy meal.


Kaif Waqar
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This recipe was a bit too bland for my taste. I think it could have used some more seasoning. However, the fish was cooked perfectly and the vegetables were still crisp.


OBA Oluwakeji Abeni
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I'm not a big fan of fish, but this recipe changed my mind! The orange roughy was so moist and flavorful, and the bok choy and cherry tomatoes added a nice touch of sweetness. I will definitely be making this again.


Tahsin Hasnat
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This recipe is a keeper! The orange roughy was flaky and flavorful, and the bok choy and cherry tomatoes added a nice pop of color and flavor. I served it over rice and it was a perfect meal.


MD JAMAL UDDIN
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This was my first time cooking orange roughy and it was so easy! The recipe was well-written and easy to follow. The fish was cooked perfectly and the vegetables were still crisp. I will definitely be making this again.


Angie Mubanga
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I followed the recipe exactly and the dish turned out great! The orange roughy was flaky and flavorful, and the bok choy and cherry tomatoes added a nice pop of color and flavor. I served it over rice and it was a perfect meal.


Collins Quayson
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This recipe was a bit too bland for my taste. I think it could have used some more seasoning. However, the fish was cooked perfectly and the vegetables were still crisp.


Sukur Alam
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I'm not a big fan of fish, but this recipe changed my mind! The orange roughy was so moist and flavorful, and the bok choy and cherry tomatoes added a nice touch of sweetness. I will definitely be making this again.


Brian Mbaya
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Delicious! I made this recipe for dinner last night and my husband and I both loved it. The fish was cooked perfectly and the vegetables were tender and flavorful. I will definitely be making this again.


celine celine
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5 stars! This recipe is a keeper. The orange roughy was flaky and flavorful, and the bok choy and cherry tomatoes added a nice pop of color and flavor. I served it over rice and it was a perfect meal.


Santosh Yadav
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This was my first time cooking orange roughy and it was so easy! The recipe was well-written and easy to follow. The fish was cooked perfectly and the vegetables were still crisp. I will definitely be making this again.


Anabelle Garcia
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I followed the recipe exactly and the dish turned out great! The flavors of the orange roughy, bok choy, and cherry tomatoes complemented each other perfectly. I would highly recommend this recipe to anyone looking for a delicious and healthy meal.


Mariam Tariq
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This recipe was a hit with my family! The orange roughy was cooked perfectly and the bok choy and cherry tomatoes added a nice touch of flavor and color. I will definitely be making this again.