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Blackened Scrod with Bok Choy Wrapped Couscous and Grilled Eggplant Sandwiches Recipe

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Blackened Scrod with Bok Choy Wrapped Couscous and Grilled Eggplant Sandwiches
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Ingredients
13
Count
Nutrition
80
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. Blackened Schrod:
  2. In a medium-sized saute pan, heat equal amounts of butter and olive oil over medium heat. In a large bowl, combine all of the dry ingredients until they are integrated. Dip each fillet in the herb mixture until both sides are covered. Slowly place each fillet in the hot oil and saute them until they are blackened on each side and fully cooked internally.
  3. Remove the fish from the pan and set aside.
  4. A viewer, who may not be a professional cook, provided this recipe. The FN chefs have not tested this recipe and therefore, we cannot make representation as to the results.
  5. Bok Choy Wrapped Couscous:
  6. 1 head bok choy
  7. 1 box plain couscous
  8. Several tomatoes, chopped
  9. 2 teaspoons olive oil
  10. Salt and freshly ground pepper
  11. Thoroughly clean the bok choy and separate the leaves from each other. Bring a large pot of water to a rolling boil and add the bok choy to the pot for approximately 1 minute. Remove the bok choy leaves and immediately put them in ice-cold water to stop the cooking process. Prepare the couscous according to the package directions. Finely chop a couple of tomatoes and add them into the prepared pot of couscous.
  12. Flatten each leaf of bok choy and spoon a generous helping of couscous in the center. Wrap each leaf with the couscous inside. In a grill pan over medium heat, drizzle a small amount of olive oil and grill both sides of the bok choy until the wraps are heated through. Remove the wraps from the pan and add salt and pepper, to taste.
  13. Grilled Eggplant Sandwiches
  14. Olive oil, for sauteing
  15. 1 eggplant, sliced lengthwise
  16. 1 red pepper, julienne
  17. 1 squash, julienne
  18. Several asparagus spears
  19. 4 ounces goat cheese
  20. Salt and freshly ground pepper
  21. In a medium sized grill pan, heat just enough olive oil to saute the vegetables. Clean and slice all of the vegetables and saute them in the pan until they are slightly tender. In the pan, stack several julienne strips of red pepper, squash and asparagus on top of a slice of eggplant. Generously spread goat cheese on top the vegetable stack and place another slice of eggplant on top of the stack to create a sandwich. Heat the stacks until the cheese begins to soften and then remove them from the pan. Add salt and pepper, to taste.
  22. Home Cook Recipe: A viewer or guest of the show, who may not be a professional cook, provided this recipe. The Food Network Kitchen have not tested this recipe and therefore cannot make representation as to the results.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 80.13 Kcal (335 kJ)
Calories from fat 9.9 Kcal
% Daily Value*
Total Fat 1.1g 2%
Sodium 19.01mg 1%
Potassium 344.32mg 7%
Total Carbs 18.56g 6%
Sugars 0.97g 4%
Dietary Fiber 4.99g 20%
Protein 3.94g 8%
Vitamin C 4mg 7%
Iron 2.2mg 12%
Calcium 66.9mg 7%
Amount Per 100 g
Calories 228.95 Kcal (959 kJ)
Calories from fat 28.3 Kcal
% Daily Value*
Total Fat 3.14g 2%
Sodium 54.31mg 1%
Potassium 983.76mg 7%
Total Carbs 53.04g 6%
Sugars 2.77g 4%
Dietary Fiber 14.26g 20%
Protein 11.25g 8%
Vitamin C 11.5mg 7%
Iron 6.4mg 12%
Calcium 191.2mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.9
    Points
  • 2
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • high fiber

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