Protein Swap | Big in Japan Tilapia
over Veggie-Studded Soba Noodles
Cooking time
10 minutes
Servings
2/4
Calories
770 /serving
Ready, set, go! Honey, garlic, miso! These three key ingredients get your tilapia glistening gorgeously in no time. Give the Japanese-style fillets a place of honour aboard snappy soba noodles, Asian greens and edamame, conveniently boiled in the same pot, and bathed in sesame seeds.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 225g Asian greens (yu choy or gai lan)
- 15ml Minced garlic
- 150g Edamame (or green peas)
- 180g Soba noodles
- 20g White miso paste
- 7g Honey
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, sunflower oil, paprika oleoresin, ginger, black pepper)
- 9g Black & white sesame seeds
Contains: Milk • Sesame • Soy • Tilapia • Wheat
You will need:
Basting brush
Medium pot
Oil
Parchment paper
Sheet pan
Strainer
2 or 4 tbsp Butter
Salt
Total Fat
29 g
Saturated Fat
9 g
Sodium
1490 mg
Total Carb
80 g
Sugars
8 g
Protein
41 g
Fibre
10 g
Preparation
Bake the salmon
- Preheat the oven to 450°F. Bring a medium pot of salted water to a boil.
- In a small bowl, combine the miso, honey and ⅔ of the garlic.
- Pat the salmon* dry. Arrange on a lined sheet pan and brush with the miso-honey.
- Bake, 6 to 8 min., until cooked through.
- Switch the oven to broil, 1 to 2 min., if extra colour is desired.
Boil the noodles & vegetables
- Meanwhile, remove the bottom inch of the yu choy stems; roughly chop the leaves and stems.
- Add the noodles, yu choyand edamame to the pot of boiling water; stir gently to separate.
- Boil, 3 to 4 min., until the noodles are al dente and the vegetables are tender.
- Drain and toss with a drizzle of oil to prevent sticking.
- Reserve the pot.
Make the sauce & combine the noodles
- In the same pot, heat 2 tbsp butter (double for 4 portions) on medium-high.
- Add the remaining garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the spices, noodles, vegetables and a drizzle of oil.
- Cook, stirring often, 1 to 2 min., until warmed through and combined.
Plate your dish
- Divide the noodles between your plates.
- Top with the salmon.
- Garnish with the sesame seeds. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
