Protein Swap | Goodfood Travels: Hong Kong Tilapia Lo Mein
with Tender-Crisp Veggies
Cooking time
25 minutes
Servings
2/4
Calories
650 /serving
Goodfood goes global! We’re travelling the world in search of culinary inspiration, and bringing you our best finds. Next stop: Hong Kong. In Cantonese, lo mein means stirred noodles. We’re stirring things up with flaky tilapia, carrots and long-cut scallions, and loving all the fresh textures it gives. The real secret is in the sauces: three of them, with a touch of brown sugar.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 200g Nantes carrots
- 150g Shredded cabbage
- 3 Garlic cloves
- 2 Scallions
- 30ml Oyster sauce
- 30ml Stir-fry sauce
- 225g Fresh noodles
- 10g Brown sugar
- 30ml Soy sauce (low sodium)
Contains: Oysters • Soy • Sulphites • Tilapia • Wheat
You will need:
Large pan
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Total Fat
11 g
Saturated Fat
2 g
Sodium
2180 mg
Total Carb
92 g
Sugars
21 g
Protein
45 g
Fibre
5 g
Preparation
Mise en place
- Bring a medium pot of salted water to a boil.
- Mince the garlic.
- Halve the carrots lengthwise, thinly slice crosswise on an angle.
- Halve the scallions lengthwise, then cut crosswise into 1-inch pieces.
- Pat the shrimp dry (remove the shells from the tails if desired); season with S&P.
Sauté the vegetables
- In a large pan, heat a drizzle of oil on high.
- Add the carrots and sauté, 3 to 4 min., until beginning to soften.
- Add the scallions and garlic. Sauté, 1 to 2 min., until fragrant.
- Add the cabbage and S&P. Sauté, 1 to 2 min., until softened.
- Transfer to a bowl and reserve the pan.
Cook the shrimp
- In the same pan, heat a drizzle of oil on medium.
- Add the shrimp* and cook, 1 to 2 min. per side, until opaque and cooked through.
- Transfer to a plate and reserve the pan.
Boil the noodles
- Add the noodles to the pot of boiling water; stir gently to separate.
- Boil, 2 to 4 min., until al dente.
- Drain and rinse.
- Toss with a drizzle of oil to prevent sticking.
Make the sauce
- Meanwhile, in a small bowl, combine the stir-fry sauce, oyster sauce, soy sauce, brown sugar and 2 tbsp water (double for 4 portions).
Combine the noodles & serve
- Heat the reserved pan on medium.
- Add the noodles and sauce. Cook, stirring often, 1 to 2 min., until coated.
- Add the vegetables and shrimp. Cook, stirring often, 1 to 2 min., until combined; season with S&P.
- Divide the noodles between your bowls. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
