This recipe is part of a meal plan for an 800-calorie day (see below) from The Fast 800 by Dr Michael Mosley (Simon & Schuster, $29.99). You can read our interview with Dr Mosley and view his other meal plans here.
This fragrant seafood dish pairs barramundi with pok choy, an excellent probiotic that promotes a healthy microbiome.
- 2 bok choy, chopped
- ½ red capsicum, deseeded and chopped
- 2 spring onions, trimmed
- 1 lemongrass stalk, halved and bruised (optional)
- 1 cm root ginger, peeled and sliced
- 1 garlic clove, sliced
- 150 g barramundi fillet (or other white fish)
- 2–3 sprigs of fresh coriander
- 2 tsp rice wine (or mirin or sherry)
- 1 tbsp olive oil
- 1 tsp soy sauce
Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.
NON-FAST DAY: double the portion and serve it with some wholemeal or soba noodles.
- Place the bok choy, capsicum and spring onions in a steamer.
- Lay the lemongrass (if using), ginger and garlic on a large square of baking paper and place the barramundi on top. Scatter the coriander, rice wine and some seasoning over the surface.
- Loosely fold the paper to encase the fish and herbs and lay it on top of the vegetables in the steamer.
- Steam it for 5–6 minutes, or until the fish is cooked through.
- Serve the fish on top of the vegetables, with the juices from the cooking paper, and the olive oil and soy sauce drizzled over.
• If you don’t have a pan with a steamer tray, place the wrapped fish and veg in a baking dish. Pour 2–3 tbsp water in the base of the dish, cover it with a lid or foil, then steam it in a preheated oven at 180°C for 8–10 minutes or until the vegetables are tender and the fish cooked through.