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


If you're looking for a healthy and delicious meal that will impress your family or guests, look no further than this Grilled Halibut, Eggplant, and Baby Bok Choy with Korean Barbecue Sauce. With its delightful combination of fresh ingredients and the rich, savory flavors of Korean cuisine, this dish is not only gluten and dairy-free but also packs a remarkable health score of 62, making it perfect for anyone looking to eat well without sacrificing taste.

This recipe features tender halibut fillets that grill to perfection and are complemented by the delightful smokiness of charred eggplant and the unique crunch of baby bok choy. The highlight of the dish, however, is the mouthwatering Korean barbecue sauce that glazes the fish and vegetables, creating an explosion of flavor that you won't soon forget. With each bite, you'll enjoy the perfect balance of sweetness, a little heat from the serrano chile, and umami brought by the soy sauce.

Not only is this dish ready in just 45 minutes, making it an ideal option for a weeknight dinner, but each serving is a satisfying 520 calories packed with nutrition. Whether it's lunch or dinner, this main course will leave everyone at the table eager for more and wondering how you created such a culinary masterpiece. Grab your grill and let’s dive into this delightful combination of flavors and textures!

Ingredients

  •  baby bok choy halved lengthwise
  • 0.3 cup brown sugar dark packed ()
  • medium size japanese eggplants trimmed halved lengthwise
  •  garlic cloves minced
  •  green onions thinly sliced
  • 24 ounce pacific halibut filets (each )
  • 1.5 teaspoons serrano chile with seeds minced
  • tablespoon asian sesame oil 
  • 0.3 cup soya sauce 
  • tablespoons unseasoned 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