Protein Swap | Roasted Fish with Soy-Ginger Drizzle
Jasmine Rice & Baby Bok Choy
Cooking time
20 minutes
Servings
2/4
Calories
580 /serving
Roasting is the easy road to a successful fish dinner. Dropped onto a sheet pan, cod fillets turn white and flaky, alongside tender-crisp baby bok choy. They bask in a quick-made sauce of ginger, soy and sesame oil, over delicate jasmine rice.
We will send you:
- 2 Wild-caught cod fillets (MSC-certified)
- 15ml Ginger paste
- 2 Scallions
- 450g Baby bok choy
- 60ml Soy sauce (low sodium)
- 15ml Toasted sesame oil
- 160g Jasmine rice
- 15ml Maple syrup
Contains: Cod • Sesame • Soy • Wheat
You will need:
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Small pan
Total Fat
13 g
Saturated Fat
2 g
Sodium
1740 mg
Total Carb
80 g
Sugars
9 g
Protein
35 g
Fibre
13 g
Preparation
Cook the rice
- Preheat the oven to 450°F.
- In a medium pot, combine the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Roast the tilapia & bok choy
- Meanwhile, remove the root ends of the bok choy; halve lengthwise.
- Pat the tilapia dry; season with S&P.
- On a lined sheet pan, toss the bok choy with ½ the ginger, a drizzle of oil and S&P.
- Add the tilapia and roast, 6 to 8 min., until the tilapia* is cooked through and the bok choy is tender.
Make the sauce
- Meanwhile, slice the scallions crosswise, separating the white bottoms and green tops.
- In a small pan, heat the sesame oil and a drizzle of oil on medium.
- Add the white bottoms of the scallions and remaining ginger. Sauté, 30 sec. to 1 min., until fragrant.
- Add the soy sauce and maple syrup. Cook, stirring often, 1 to 2 min., until combined.
Plate your dish
- Divide the rice between your plates.
- Top with the tilapia and bok choy.
- Spoon the sauce over the tilapia.
- Garnish with the green tops of the scallions. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
