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


Are you ready to elevate your dining experience with a dish that perfectly balances flavor, health, and visual appeal? Introducing our Grilled Halibut, Eggplant, and Baby Bok Choy with Korean Barbecue Sauce—a culinary masterpiece that will leave your taste buds dancing with joy. This gluten-free and dairy-free main course is not only incredibly delicious but also promotes a nutritious lifestyle, boasting a health score of 62!

Picture this: succulent halibut fillets grilled to perfection, served alongside tender and slightly charred baby bok choy and Japanese eggplant, all enhanced with a savory Korean barbecue sauce. With its smoky undertones and a hint of sweetness from dark brown sugar, this sauce elevates the dish to new heights, creating a symphony of flavors in every bite.

Whether you're planning a cozy dinner for four or seeking a standout recipe for your next lunch gathering, this dish is guaranteed to impress. With only 520 calories per serving, you can indulge without the guilt while enjoying the delightful textures of the grilled vegetables and the flaky fish. Ready in just 45 minutes, it’s perfect for any occasion, and its vibrant colors will make your plate as appealing as it is delicious. Let's get grilling!

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