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1
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom.
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2
Cook the onion for about 3 minutes, or until soft, stirring occasionally.
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3
Add the fish, broth, wine, and pepper to the skillet.
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4
Bring to a simmer, still over medium-high heat.
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5
Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the fish flakes easily when tested with a fork.
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6
Meanwhile, trim and discard the ends of the bok choy stalks.
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7
Slice the stalks crosswise into 1/4-inch pieces.
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8
Transfer to a small bowl.
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9
Cut the bok choy leaves crosswise into thin strips.
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10
Transfer to a separate small bowl.
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11
Halve the tomatoes.
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12
Add to the bok choy leaves.
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13
Set aside.
-
14
Put the flour in a small bowl.
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15
Add the water, whisking to dissolve.
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16
Set aside.
-
17
When the fish is done, use a slotted spatula or slotted spoon to transfer to a platter.
-
18
Cover with aluminum foil to keep warm.
-
19
(The fish will continue to cook slightly as it stands.)
-
20
Add the bok choy stalks to the skillet.
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21
Increase the heat to medium high and bring to a simmer.
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22
Simmer for 1 to 2 minutes, or until tender-crisp, stirring occasionally.
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23
Stir in the flour mixture.
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24
Cook for 1 to 2 minutes, or until thick and bubbly, stirring occasionally.
-
25
Reduce the heat to low.
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26
Add the bok choy leaves and tomatoes.
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27
Cook for 1 to 2 minutes, or until the leaves are tender and the mixture cools slightly, stirring occasionally.
-
28
Remove from the heat (leave the stove on).
-
29
Stir in the sour cream.
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30
Return to the heat and cook for 1 to 2 minutes, or until warmed through, stirring occasionally.
-
31
Spoon over the fish.
-
32
To make slicing bok choy easier, stack the leaves and roll them up together, starting from a long side.
-
33
Slice the roll crosswise into thin strips.
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34
(Per Serving)
-
35
Calories: 157
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36
Total Fat: 2.5g
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37
Saturated: 0.0g
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38
Trans: 0.0g
-
39
Polyunsaturated: 0.5g
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40
Monounsaturated: 1.0g
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41
Cholesterol: 71mg
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42
Sodium: 149mg
-
43
Carbohydrates: 11g
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44
Fiber: 2g
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45
Sugars: 5g
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46
Protein: 23g
-
47
Dietary Exchanges
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48
2 Vegetable
-
49
3 Very Lean Meat
