Microwave ginger-scallion cod on bok choy
10 min · 36 g protein · 207 cals / serving
Cantonese steamed fish, done in the microwave: thick cod fillets laid on halved baby bok choy, scattered with ginger and green onion, and cooked gently in a splash of soy until they just flake. A drizzle of sesame oil and fresh green onion finish it.
Ingredients
- 3 heads baby bok choy, halved lengthways
- 2 thick fillets (14 oz) cod, about 2.5 cm (1 inch) thick
- 1 pinch salt
- 1 tbsp ginger, finely grated
- 3 green onions, thinly sliced
Sauce
- 4 tsp reduced sodium soy sauce
- 1/2 tsp granulated sugar
- 1 tbsp water, or Shaoxing wine
- 1 tsp sesame oil, toasted
Steps
- Lay the bok choy cut side up in a wide microwave-safe dish and set the cod on top. Sprinkle the fish with the salt, spread the grated ginger over it and scatter over half the green onion.
- Stir the soy sauce, sugar and water together and spoon it over the fish. Cover with a plate or a vented lid and microwave at 50 % power 5–6 minutes, checking after 4, until the cod is opaque and flakes at the thickest part (145°F).
- Drizzle with the sesame oil, scatter with the rest of the green onion and spoon the juices from the dish over the fish and greens.
Good to know
Why half power?
Fish overcooks fast at full power and its edges toughen before the middle is done. Half power steams it gently and evenly; thinner fillets need only 3–4 minutes.
Something to soak up the juices?
A pouch of jasmine rice, or cauliflower rice for a lower-carb plate, heated while you slice the ginger. The soy and ginger juices in the dish are the sauce.
Alternative
Per
- Calories
- 59
- Protein
- (71%)
- 10 g
- Fat
- (18%)
- 1 g
- Carbohydrates
- (11%)
- 2 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 216 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 413 kcal goes into the pot and 735 g of ingredients comes out as about 695 g of food: 59 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.