ORANGE ROUGHY WITH BOK CHOY AND CHERRY TOMATOES

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

Ingredients

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