Carb-Wise: Steamed Tilapia with Gai Lan
Smashed Cuke & Kimchi Salad
Cooking time
25 minutes
Servings
2/4
Calories
360 /serving
If you haven’t tried it yet you’ll love our kimchi salad hack, made in minutes with smashed cucumbers and lime to add crunch and zing to that already- addictive kimchi flavour. It’ll instantly put you in the right Korean state of mind for preparing this beautifully steamed fish, served with lashings of savoury toasted sesame, soy and scallion sauce. With a generous portion of crisp-stemmed gai lan on the side, this low-carb feast will have you full-up in no time.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 340g Asian greens (yu choy or gai lan)
- 1 Scallion
- 2 Cucumbers
- 1 Lime
- 15ml Toasted sesame oil
- 33g Organic kimchi
- 30ml Soy sauce (low sodium)
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, sunflower oil, paprika oleoresin, ginger, black pepper)
Contains: Sesame, Soy, Tilapia, Wheat
You will need:
Large pan
Large high-sided pan
Oil
Salt & pepper (S&P)
Total Fat
18 g
Saturated Fat
3 g
Sodium
1460 mg
Total Carb
21 g
Sugars
6 g
Protein
33 g
Fibre
8 g
Preparation
Mise en place
Remove the bottom ½ inch of the gai lan stems; halve crosswise. Halve the scallion crosswise, separating the white bottom and green top; thinly slice lengthwise on an angle. Halve the cucumbers lengthwise; using the side of your knife, gently smash the halves until slightly flattened. Cut into large chunks. Roughly chop the kimchi. Juice the lime.
Cook the gai lan
In a large pan, heat a drizzle of oil on medium-high. Add the gai lan and cook, partially covered, stirring occasionally, adding ⅓ of the spices and 1 tbsp water (double for 4 portions) halfway, 2 to 3 min., until tender. Transfer to a plate and keep warm. Reserve the pan.
Steam the tilapia
Meanwhile, pat the tilapia dry with paper towel; season with all but a pinch of the remaining spices. In a large, high-sided pan, heat 1 inch of water (double for 4 portions) on medium. Arrange the tilapia* on a plate in the centre of the pan. Cover and steam, 6 to 8 min., until cooked through.
Make the smashed cucumber salad
Meanwhile, in a medium bowl, combine the cucumbers, kimchi, lime juice, a drizzle of oil, the remaining spices and S&P.
Make the sauce
In the reserved pan, heat a drizzle of oil on medium. Add the white bottom of the scallion and sauté, 1 to 2 min., until fragrant. Add the soy sauce, sesame oil and ¼ cup water (double for 4 portions). Cook, stirring frequently, 1 to 2 min., until warmed through.
Plate your dish
Divide the tilapia between your plates. Spoon the sauce over. Garnish with the green top of the scallion. Serve the gai lan and smashed cucumber salad on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
