Want a fresh, local fish recipe that is also healthy? JumpstartMD blogger Mara Iaconi, RN, ANP-C shares her mouthwatering secret recipe for roasted swordfish with baby bok choy so you can get your omega-3s and achieve healthy weight loss using delicious, locally sourced ingredients.
Why does Mara choose swordfish? It has a fantastic, deep flavor, is perfect for roasting, and makes for great leftovers the next day, so you can throw it in a salad for a healthy, hearty lunch. And squeeze a little lime on it to kick the whole thing up a notch. A plus? Per the Monterey Bay Aquarium's guidelines, swordfish is a great alternative to the often overfished Marlin, so you can enjoy it guilt-free.
You'll love Mara's JumpstartMD-approved recipe (find more of them here!) for its taste and the way it makes you feel. Try it today!
Roasted Swordfish with Red Onion and Braised Bok Choy
Prep Time: 10 minutes for the fish; 10 - 12 minutes for the Bok Choy
Cook Time: 12 minutes for the fish; 4 minutes for the Bok Choy
Ingredients for the roasted fish:
1 ½ lbs Swordfish or other fish such as halibut, stripped bass or salmon, washed and trimmed
8 baby red onions, washed and trimmed; scallions can also be used or two small red onions quartered; these need to be small so they will roast for the same time as the fish.
2 teaspoons olive oil
pinch of salt and pepper
Preparation for the fish:
Heat oven to 400 degrees F. Wash fish and pat dry with paper towel. Place fish on a baking sheet covered with a piece of parchment paper to fit. Drizzle ½ teaspoon olive oil on each side of fish, gently rub oil into fish, then season fish (on both sides) with salt and a few fresh grinds of pepper. Toss onions in a teaspoon of olive oil and some salt and pepper and place on parchment along with the fish.
Roast fish at 400 degrees F for about 10–12 minutes depending on how well cooked you like your fish. The more firm the fish when pressed with a finger the more cooked it is. Also, the fish will release juice - another indication of being cooked. Once fish is cooked, portion the fish out into 3 to 4 ounce servings. Serve with a wedge of lime for each person to squeeze over their fish.
Ingredients for the braised Bok Choy:
4 heads Bok Choy, rinsed and quartered
2 cloves garlic, minced (or more to taste)
1 tablespoon fresh ginger, minced
1 teaspoon olive oil
1/2 cup water
1/8 teaspoon salt
One tablespoon soy sauce
Preparation for the braised Bok Choy:
Place 1/2 cup water in a sauté pan with the salt, olive oil, garlic and ginger. Place the quartered Bok Choy in the pan. Cover the pan and cook at medium heat for about 7 minutes or until base of Bok Choy is tender, but not mushy.
Turn heat off, remove the Bok Coy and add in the soy sauce. Swirl the sauce.
If serving family style, place the Bok Choy on a platter and pour the sauce over the vegetable. Otherwise portion out the vegetables onto 4 plates, place a portion of fish on each plate and finish off by squeezing lime over each serving.
From JumpstartMD, the Bay Area’s largest non-surgical weight management program.