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This easy Chinese-inspired dish is the ideal summer dinner. We've got baked sea bass with caramelized bok choy, spring onions, ginger and cilantro, all drizzled with savory sauce made with tamari, ginger and sesame oil. It's a recipe that is naturally low in carbs, high in protein and potassium, plus it's packed full of flavor!
You can optionally serve this dish with some cauliflower rice or palmini rice, or add more bok choy (pak choi), which is ultra low in carbs, if needed.
We're using sea bass although you can use sea bream instead. If you're using fillets instead of whole fish, make sure to reduce the baking time by about half and bake the fillets skin side up to allow the skin to crisp up.
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Hands-on Overall
Serving size 1 whole fish + greens
Nutritional values (per serving, 1 whole fish + greens)
Net carbs5.3 grams
Protein42.3 grams
Fat37.1 grams
Calories540 kcal
Calories from carbs 4%, protein 32%, fat 64%
Total carbs7.7 gramsFiber2.5 gramsSugars2.8 gramsSaturated fat5.7 gramsSodium1,310 mg(57% RDA)Magnesium101 mg(25% RDA)Potassium1,193 mg(60% EMR)
Ingredients (makes 2 servings)
- 2 whole sea bass or sea bream (600 g/ 1.3 lb)
- 4 tbsp extra virgin olive oil, divided (60 ml/ 2 fl oz)
- pinch of sea salt and black pepper
- 1 tbsp shaoxing rice wine (15 ml)
- 4 small heads of bok choy (240 g/ 8.5 oz)
- 1 thumb-size piece ginger, finely sliced (15 g/ 0.5 oz)
- 2 tbsp tamari sauce or coconut aminos (30 ml)
- 2 tbsp water (30 ml)
- 1 tsp toasted sesame oil
- Optional: 1-2 tsp Allulose syrup
- 4 medium spring onions, sliced (60 g/ 2.1 oz)
- fresh cilantro for garnish
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional). Pat the fish dry with paper towel. Rub the fish outside and inside with a pinch of sea salt, black pepper and the rice wine and a tablespoon of olive oil. Place in a lined baking tray and bake for 20 to 25 minutes (or half the time if using fillets).
Note: One whole sea bass (about 300 g/ 10.6 oz) will yield about 65% meat (200 g/ 7.1 oz) - the edible parts after removing bones. Use fish that is about 300 g/ 10.6 oz each. If using fillets instead of whole fish, use about 200 g/ 7.1 oz per serving.
- Meanwhile, cut the bok choy in half. Peel the ginger and grate or slice thinly. Place the ginger, tamari sauce (or coconut aminos) and water into a saucepan. Bring to a boil and cook until reduced by half, for 3-5 minutes. Take off the heat, stir in the sesame oil and set aside.
Note: Optionally, you can stir in 1-2 teaspoons of Allulose syrup or granular Allulose or Erythritol.
- Grease a skillet with a tablespoon of olive oil. Add the bok choy (pak choi) halves, cut side down, and cook on high for 1-2 minutes. Using tongs, turn the bok choy halves and cook for another minute. Take off the heat and set aside.
- When the fish is done, remove the tray from the oven.
- To serve, place the bok choy on a plate and top with the baked fish. Pour the hot sauce over the fish and bok choy and scatter with chopped spring onions. Drizzle with the remaining 2 tablespoons of olive oil, garnish with cilantro, and serve.
- This meal is best served fresh but it can be stored in the fridge for up to a day.
Ingredient nutritional breakdown (per serving, 1 whole fish + greens)
| Net carbs | Protein | Fat | Calories |
|---|
| Sea bass, raw |
| 0 g | 37.7 g | 7.4 g | 228 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Tesco Shaoxing Rice Wine 150Ml (TESCO) |
| 0.3 g | 0.1 g | 0 g | 10 kcal |
| Bok choy (pak-choi) cabbage, fresh |
| 1.4 g | 1.8 g | 0.2 g | 16 kcal |
| Ginger root, fresh |
| 1.2 g | 0.1 g | 0.1 g | 6 kcal |
| Tamari sauce (gluten-free soy sauce) |
| 0.9 g | 1.9 g | 0 g | 11 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Sesame oil, toasted |
| 0 g | 0 g | 2.3 g | 20 kcal |
| Onions, spring or scallions (includes tops and bulb), raw |
| 1.4 g | 0.5 g | 0.1 g | 10 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Total per serving, 1 whole fish + greens |
| 5.3 g | 42.3 g | 37.1 g | 540 kcal |
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