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, and 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, vitamin A and vitamin K1. 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.
Scorecard
- Diet Quality Score = 85%
- Satiety Index Score = 63%
- Protein % = 45%
- P:E ratio = 1.6
Macros
This recipe provides 420 calories, 47 g of protein, 17 g of fat, and 13 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
Serves 4
- 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
SAUCE
- 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
Directions
- Preheat the 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 chopped red pepper, chillies, and ginger. 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 fresh herbs.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
