Protein Swap | Big in Japan Tilapia
over Veggie-Studded Soba Noodles
Cooking time
10 minutes
Servings
2/4
Calories
730 /serving
Ready, set, go! Honey, garlic, miso! These three key ingredients get your tilapia fillets glistening gorgeously in no time. Brush on the Japanese-inspired mixture and bake the fish. Give it 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
- 9g Black & white sesame seeds
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Milk, Sesame, Soy, Tilapia, Wheat
You will need:
Medium pot
Strainer
Basting brush
Sheet pan
Oil
2 or 4 tbsp Butter
Salt
Parchment paper
Total Fat
29 g
Saturated Fat
9 g
Sodium
1480 mg
Total Carb
80 g
Sugars
8 g
Protein
41 g
Fibre
10 g
Preparation
Bake the tilapia
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 tilapia* dry with paper towel. 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 choy and 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 frequently, 1 to 2 min., until warmed through and combined.
Plate your dish
Divide the noodles between your plates. Top with the tilapia. Garnish with the sesame seeds. Bon appétit!
Adopt Richard
$5 from every puppet sold will go to Second Harvest, an organization that connects surplus food with charities.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
