Grilled Halibut, Eggplant, and Baby Bok Choy with Korean Barbecue Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
62%
Grilled Halibut, Eggplant, and Baby Bok Choy with Korean Barbecue Sauce
45 min.
4
520kcal

Suggestions



Get ready to impress your taste buds with this vibrant and health-conscious dish: Grilled Halibut, Eggplant, and Baby Bok Choy drizzled with a luscious Korean barbecue sauce. This recipe embodies a harmonious blend of flavors and textures that perfectly elevates any meal, be it lunch or dinner.


The star of the show is the halibut fillet, celebrated for its mild yet buttery flavor, which pairs beautifully with the charred sweetness of Japanese eggplants and the crisp freshness of baby bok choy. As you fire up the grill, the aroma of garlic and spicy serrano chile sizzling in sesame oil will ignite your appetite, making the cooking experience truly enjoyable.


With a satisfying nutritional profile, this dish is not only gluten-free and dairy-free but also offers a deliciously healthy option that fits well into a balanced diet. Rich in protein, healthy fats, and with a moderate amount of carbohydrates, it’s sure to leave you feeling both full and energized.


In just 45 minutes, you can whip up this delectable meal that serves four people. Whether you're hosting a gathering or simply indulging in a weeknight dinner, this grilled combination is sure to leave your guests raving and wanting more. So, grab your grill, and let's dive into the delightful world of grilled halibut with a Korean twist!

Ingredients

  •  baby bok choy halved lengthwise
  • 0.3 cup t brown sugar dark packed ()
  • medium size eggplant trimmed halved lengthwise
  •  garlic clove minced
  •  spring onion thinly sliced
  • 24 ounce pacific halibut filets (each )
  • 1.5 teaspoons serrano chiles with seeds minced
  • tablespoon sesame oil 
  • 0.3 cup soya sauce 
  • tablespoons rice vinegar 
  • tablespoons vegetable oil divided
  • tablespoons water 

Equipment

  • bowl
  • sauce pan
  • whisk
  • grill

Directions

  1. Heat 1 tablespoon olive oil in heavy small saucepan over medium heat.
  2. Add garlic and chile; sauté until fragrant and light golden, about 3 minutes.
  3. Add soy sauce, brown sugar, vinegar, and 3 tablespoons water and bring to boil, stirring until sugar dissolves. Reduce heat to medium and simmer until mixture is reduced to 3/4 cup, about 5 minutes (sauce will be thin).
  4. Remove barbecue sauce from heat; whisk in sesame oil.
  5. Transfer 1/4 cup barbecue sauce to small bowl and reserve for serving.
  6. Prepare barbecue (medium heat).
  7. Combine bok choy and eggplant halves in large bowl.
  8. Drizzle 2 tablespoons olive oil over and toss to coat.
  9. Sprinkle with salt and pepper.
  10. Brush fish with remaining 1 tablespoon olive oil; sprinkle with salt and pepper. Grill vegetables and fish until vegetables are tender and slightly charred and fish is just opaque in center, turning occasionally and brushing with sauce, about 10 minutes total for vegetables and 7 minutes total for fish.
  11. Transfer vegetables and fish to plates; sprinkle with green onions.
  12. Drizzle with reserved sauce and serve.

Nutrition Facts

Calories520kcal
Protein30.53%
Fat34.18%
Carbs35.29%

Properties

Glycemic Index
51.75
Glycemic Load
4.33
Inflammation Score
-10
Nutrition Score
45.14173918185%

Flavonoids

Delphinidin
392.46mg
Luteolin
0.03mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
0.97mg

Nutrients percent of daily need

Calories:520.24kcal
26.01%
Fat:20.23g
31.12%
Saturated Fat:3.23g
20.18%
Carbohydrates:47.01g
15.67%
Net Carbohydrates:30.64g
11.14%
Sugar:32.28g
35.87%
Cholesterol:83.35mg
27.78%
Sodium:1357.63mg
59.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.65g
81.31%
Vitamin A:10343.29IU
206.87%
Vitamin C:113.71mg
137.83%
Selenium:79.57µg
113.67%
Vitamin B3:14.88mg
74.39%
Vitamin B6:1.39mg
69.36%
Fiber:16.37g
65.48%
Manganese:1.23mg
61.46%
Phosphorus:542.33mg
54.23%
Potassium:1873.12mg
53.52%
Vitamin D:7.99µg
53.3%
Vitamin K:54.05µg
51.48%
Calcium:325.18mg
32.52%
Folate:128.85µg
32.21%
Vitamin B12:1.87µg
31.18%
Magnesium:114.19mg
28.55%
Vitamin E:3.61mg
24.08%
Copper:0.46mg
22.78%
Iron:3.64mg
20.21%
Vitamin B5:1.98mg
19.76%
Vitamin B1:0.28mg
18.79%
Vitamin B2:0.26mg
15.11%
Zinc:1.48mg
9.85%
Source:Epicurious