This fragrant fish with an Asian twist will go down a treat. The snapper will give your family plenty of bioavailable protein, omega 3, choline, selenium along with vitamins B5, B6 and B12.
Along with broccoli, the bok choy is one of the most nutrient-dense vegetables. They provide folate, potassium and vitamin A and K. The bell peppers, ginger and scallions boost vitamin C, and the coconut oil gives an island flavour. You might feel like you’re on a tropical getaway by the ocean.
This recipe provides 420 calories, 47 g of protein, 17 g of fat, 13 g of net carbs and P:E = 1.6.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 4 heads bok choy, ends chopped off and washed
- 400 g broccoli, chopped into florets
- 8 spring onions, chopped 2 cm
- 4 snapper fillets, boned and skin off
- 5 cloves of garlic, peeled
- 60 g ginger, peeled and sliced into matchsticks
- 2 large fresh chillies, seeds removed and sliced
- 1 red pepper, sliced
- 50 mL tamari sauce, 50 mL coconut oil (melted), 25 mL apple cider vinegar, 25 mL water, 1 tbsp fish sauce, Juice and zest from 1 lime.
- Fresh coriander, parsley or Thai basil, chopped
- Preheat oven to 180°C/360°F.
- Line a baking tray with sides with a large sheet of baking paper enough to fold over the top to create a bag.
- Place the greens (bok choy, broccoli, spring onions) and lay the fish on top.
- Add sauce ingredients in a small bowl and pour over the fish.
- Top fish with the chopped red pepper, chillies, ginger, and use a mandolin if you have one, to shave the garlic on top or thinly slice it with a knife.
- Fold up baking paper to create a bag to keep the steam inside and bake in the oven for 30 mins.
- Garnish with the fresh herbs.
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