Protein Swap | Spicy Hunan Tilapia
with Green Beans & Scallion
Cooking time
25 minutes
Servings
2/4
Calories
560 /serving
China’s Hunan cuisine is known for its boldness: it cooks up hot and spicy, bright and colourful. This slick sauté fits the bill, tossing tilapia and green beans onto fluffy white rice. The tantalizingly tangy sauce lights a gentle fire.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Scallion
- 2 Garlic cloves
- 300g Green beans (or string peas)
- 30ml Soy sauce (low sodium)
- 30ml Vegetable demi-glace
- 160g White rice
- 30ml Rice vinegar
- 20g Cornstarch
- 15ml Ketchup
- 15ml Sambal oelek
Contains: Soy • Sulphites • Tilapia • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Total Fat
6 g
Saturated Fat
2 g
Sodium
1000 mg
Total Carb
90 g
Sugars
8 g
Protein
40 g
Fibre
5 g
Preparation
Cook the rice
- In a medium pot, combine the rice, 1 ¼ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 17 to 20 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.
Mise en place
- Meanwhile, remove the stem ends of the green beans; cut crosswise into 1-inch pieces.
- Mince the garlic.
- Thinly slice the scallion crosswise, separating the white bottom and green top.
Cook the shrimp & green beans
- Pat the shrimp dry (remove the shells from the tails if desired); season with S&P.
- In a medium bowl, combine the shrimp, a drizzle of oil and the cornstarch.
- In a large pan (non-stick if possible), heat a generous drizzle of oil on medium.
- Add the shrimp, green beans, garlic and white bottom of the scallion.
- Cook, 1 to 2 min. per side, until the shrimp* are opaque and cooked through and the green beans are beginning to soften.
Make the sauce
- To the pan, add the demi-glace, sambal oelek, ketchup, soy sauce, vinegar and ⅓ cup water (double for 4 portions).
- Cook, stirring often, 2 to 3 min., until beginning to thicken.
Plate your dish
- Divide the rice between your bowls.
- Top with the shrimp, green beans and sauce.
- Garnish with the green top of the scallion. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
