Kids and fish aren’t always an instant match but I find Red Snapper is very accessible due to its mildly sweet and nutty taste. Served with Bok Choy and enhanced with a zesty and sweet dressing, this simple dish is a family’s favorite. The dressing pairs deliciously well with black/brown rice or quinoa.
I also make this dish with other firm fishes like cod, sea bass, tuna, or salmon. And instead of Bok Choy I sometimes use Chinese cabbage, green asparagus, Swiss chard, etc.
This dish is delicious in a traditional oven, but even better I find in a steam oven.
Fish twice a week
My recommendation is to put fish on the menu at least twice a week.
Why? Fish are nutrient-dense and offer unique health benefits. They’re an excellent source of high-quality protein, vitamins, and minerals protecting us against heart diseases, and chronic diseases such as cancer, depression, Alzheimer’s, diabetes, multiple sclerosis, and rheumatoid arthritis.
Try to vary between the omega-3 rich species (salmon, tuna, mackerel, sardines, herring, anchovies), and the leaner white fishes.
Should I be worried about mercury in fish?
Some people are worried about eating fish due to the levels of mercury they may contain. However, the benefits of eating fish are far higher than the potential risks. In addition, selenium protects against mercury toxicity, and most fish we eat contain more selenium than mercury (1).
Why is Red Snapper healthy?
Red snapper is a low-calorie, lean source of protein, rich in potassium, selenium, and vitamin B12. It is low in saturated fats and cholesterol.
Snapper has a firm texture and a mildly sweet and nutty taste.
Why is Bok Choy healthy?
Bok Choy or Pak Choi is a Chinese vegetable offering amazing health benefits. It’s packed with antioxidants such as vitamin A, C, and zinc, and phytonutrients like quercetin, kaempferol, and isorhamnetin. All these help fight free radicals and have anti-inflammatory properties.
Another anti-inflammatory nutrient in Bok Choy is vitamin K, a fat-soluble vitamin best known for its role in bone health and blood clotting, and excellent for the prevention of calcification of arteries.
(1) Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods (p. 527). New York: Atria Books.
- 150-200 g (5-7 oz.) Red Snapper per person (or other firm fish like cod, sea bass, tuna, or salmon)
- 1 large Bok Choy (or 2 medium), roughly chopped
For the dressing:
- 4 tbsp. olive oil
- Juice of 1 small lemon or lime
- 2 tsp. sesame oil
- 1 tbsp. tamari (or soy sauce)
- 1 spring onion or small red onion, finely chopped
- 1 tsp. sesame seeds
- 1 tsp. maple syrup if desired
- Brown rice or quinoa
- ½ bunch of cilantro for serving
- Preheat the oven to 180°C/356°F (or use your steam oven)
- Prepare the brown rice (45 min) or quinoa (20 min).
- In a large oven dish arrange the chopped Bok Choy, add about a tablespoon of olive oil and 1 teaspoon tamari, and mix well to coat.
- Rub the fish with olive oil and add a few cracks of salt and pepper. Arrange the fish on top of the Bok Choy.
- Bake for about 20 minutes until the flesh is cooked through. Note: if you like the veggies to be less crunchy, simply bake them a few minutes before adding the fish.
- Meanwhile, make the dressing by mixing all the ingredients in a bowl (you can also put them in a glass container, close the lid, and shake well).
- Serve with quinoa or whole rice and freshly cut cilantro.