Protein Swap | Spicy Maple Cod Sheet Pan
with Murasaki Sweet Potatoes
Cooking time
25 minutes
Servings
2/4
Calories
420 /serving
Drawing on ingredients near and far, this sheet pan supper finds a beautiful balance. Murasaki sweet potatoes, a nutty-tasting Japanese variety, meet snappy green beans. And for saucing the fish, spicy Indonesian chili paste is tempered by the sweetness of maple syrup.
We will send you:
- 2 Wild-caught cod fillets (MSC-certified)
- 450g Murasaki sweet potatoes
- 300g Green beans (or string peas)
- 15ml Maple syrup
- 15ml Sambal oelek
- 30ml Rice vinegar
- 10g Lively Garlic & Oregano spices (salt, paprika, garlic, vinegar powder, onion, red bell pepper, black pepper, canola oil, oregano, parsley, chives)
Contains: Cod • Sulphites
You will need:
Basting brush
Oil
Parchment paper
Salt & pepper (S&P)
1 or 2 Sheet pans
Total Fat
6 g
Saturated Fat
5 g
Sodium
1340 mg
Total Carb
65 g
Sugars
21 g
Protein
29 g
Fibre
11 g
Preparation
Start the sheet pan
- Preheat the oven to 450°F.
- Cut the sweet potatoes lengthwise into ½ inch wedges.
- On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P.
- Roast, flipping halfway, 10 to 12 min., until partially cooked.
Mise en place
- Meanwhile, remove the stem ends of the green beans. In a medium bowl, toss with a drizzle of oil, ½ the remaining spices and S&P.
- In a small bowl, make the sauce by combining the sambal oelek, vinegar, maple syrup and S&P.
- Pat the tilapia dry; season with the remaining spices and S&P. Brush with ⅓ of the sauce.
Continue the sheet pan
- When the sweet potatoes are partially cooked, add the tilapia and green beans (use 2 sheet pans for 4 portions).
- Bake, flipping the vegetables halfway, 10 to 12 min., until the tilapia* is cooked through and the vegetables are tender.
Finish the sheet pan & serve
- Switch the oven to broil.
- Drizzle the sheet pan with the remaining sauce.
- Broil, 2 to 4 min., until beginning to brown.
- Divide the sheet pan between your plates. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
