Protein Swap | Quick Orange-Sesame Tilapia Noodles
with Tender-Crisp Broccoli
Cooking time
15 minutes
Servings
2/4
Calories
690 /serving
It’s faster than Chinese takeout—and it’s funner too. In 15 minutes, you’ll be sinking your teeth into the particular kind of satisfaction that only fresh noodles can provide. This saucy number throws together fish and veggies with hints of sweet orange and sesame.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 2 Garlic cloves
- 1 Head of broccoli
- 15ml Toasted sesame oil
- 60ml Orange sauce
- 225g Fresh Shanghai noodles
- 9.5g Open Sesame spices (sea salt, brown sugar, white sesame seeds, garlic, sunflower oil, ginger, black pepper, silicon dioxide)
Contains: Sesame • Soy • Sulphites • Tilapia • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Total Fat
17 g
Saturated Fat
3 g
Sodium
920 mg
Total Carb
91 g
Sugars
16 g
Protein
45 g
Fibre
6 g
Preparation
Mise en place
- Bring a medium pot of salted water to a boil.
- Mince the garlic.
- Cut the broccoli head into bite-size florets.
Boil the noodles & broccoli
- Add the noodles and broccoli to the pot of boiling water; stir gently to separate.
- Boil, 5 to 7 min., until al dente.
- Drain and toss with a drizzle of oil to prevent sticking.
Cook the shrimp
- Pat the shrimp dry (remove the shells from the tails if desired); season with ⅔ of the spices and S&P.
- In a large pan (non-stick if possible), heat the sesame oil and a drizzle of oil on medium.
- Add the shrimp* and garlic. Cook, 1 to 2 min. per side, until opaque and cooked through.
Make the sauce & combine the noodles
- To the pan, add the orange sauce, remaining spices and ¼ cup water (double for 4 portions).
- Cook, stirring often, 1 to 2 min., until the sauce begins to thicken.
- Add the noodles and broccoli. Cook, stirring often, 2 to 3 min., until combined; season with S&P.
- If the sauce seems dry, gradually add ¼ cup water (double for 4 portions) until you achieve your desired consistency.
Plate your dish
- Divide the noodles between your plates. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
