2 firm fish fillets or steaks (5–6 ounces each), or 1 larger fillet (10–12 ounces), cut in half
1 cup cooked rice
2 cups coarsely chopped mustard greens or bok choy
2 scallions, chopped
1 tablespoon vegetable oil
1 teaspoon grated fresh ginger root
1 garlic clove, minced or pressed
2 tablespoons soy sauce
2 teaspoons dark sesame oil
chili oil (optional)
Preheat the oven to 450°.
Take two 12 × 24-inch sheets of aluminum foil, and fold each sheet of foil over to make a double-thick square. Brush a little oil the center part of each square. Rinse the fish and prepare all of the ingredients.
Spread half of the rice on the center of each foil square and then layer the greens, fish, and scallions on top of the rice. In a small bowl, combine the vegetable oil, grated ginger, garlic, soy sauce, sesame oil, and a few drops of the optional chili oil. Pour half of the sauce over each serving. Fold the foil into airtight packets. Bake for 20 minutes. Carefully avoiding the steam that will be released, open a packet and check that the fish is cooked.
To serve, carefully open the foil and transfer the contents to plates or bowls.
PER 6-OZ SERVING: 183 CALORIES, 15.5 G PROTEIN, 5.4 G FAT, 17.7 G CARBOHYDRATE, 432 MG SODIUM, 31 MG CHOLESTEROL.
NOTE: Water chestnuts, julienned daikon or turnips, or slices of fresh shiitake placed on the greens beneath the fish make a nice addition to this recipe.
TOTAL TIME
30 minutes
SERVINGS
2
This recipe and the three that follow it are delicious main dishes that can be prepared and baked to serve at once, or can be put together a few hours ahead of time, refrigerated, and then popped into the oven when you’re ready. Everything goes into the foil packet, so there are no pots to clean! Use just about any fish: scrod, turbot, haddock or other firm fillets, or fish steaks such as salmon.