Monk Fish with Bok Choy – a tasty low calorie dish
Mike McNeil
Mike McNeil
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Ingredients

  • 350 grams per serving and only 275 calories, it’s a great evening meal for a low calorie day. There is no secret here, Bok Choy is around 13 calories per 100 grams, and Monk fish is around 96 calories per 100 grams, so we can afford to be generous with the portions. In fairness, I don’t actually know how many calories are in 100 grams of Stargazer Fish, I’m going to assume it’s the same as 100 grams of Angler-fish.
  • 1 tsp Chilli Flakes
  • 1 tsp Olive Oil
  • and
  • 300 grams Bok Choy
  • 200 mls reduced salt chicken stock
  • 2 cloves of Garlic crushed
  • 1 small brown onion, cut in half, and then sliced into strips about 5mm wide
  • half
  • 3 tbsps Oyster Sauce
  • 1 tbsp Cornflour
  • 2 tbsp Water
  • 1 teaspoon of olive oil, season with salt and dried chili flakes to taste. Heat a non-stick pan on high, and fry the fillets for about 4 minutes per side, or until a sharp knife passes easily through the larger pieces. Finish off with a squeeze of lemon.
  • 1 tsp oil over medium heat in a Wok or large fry pan, add the garlic and onion, cook for 2 minutes, turn up the heat and add the Bok Choy, and the chicken stock. Bring to the boil, add the Oyster Sauce and cover, boil for 4- 5 minutes Make a water and cornflour slurry and add it to the wok. Stir while boiling until sauce thickens. Serve.

Instructions

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