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Makes 6 servings.

Ingredients

1/4 cup fresh ginger, thinly sliced (about 2 inches long)

1 cup chopped tomatoes

1 cup white or yellow onions, thinly sliced (1 medium onion)

4 cups water

2 pounds fleshy fish (cod fillet, halibut steak or trout)

2 cups pechay (bok choy) stems and leaves, cut up separately

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 cup green onions, sliced 

Directions

• In a 4-quart saucepan, simmer sliced ginger, tomatoes and onions in 4 cups of water over medium heat until onions are tender (about 7 to 8 minutes).
• Reduce heat to low, add fish and poach gently until almost done (about 3 to 4 minutes).
• Add pechay stems, salt and black pepper. Cook for 1 minute, then add pechay leaves and green onions. Cook another 30 seconds.
• Serve immediately.

Nutrition information

Serving size: 3 ounces fish, 1/2 cup vegetables. Amount per serving: 160 calories, 2g total fat (0.5g saturated fat), 80mg cholesterol, 6g carbohydrates, 30g protein, 2g total dietary fiber, 340mg sodium.

Source: National Heart, Lung, and Blood Institute