Protein Swap | BBQ Mango-Glazed Tandoori Cod
Fluffy Bulgur & Grilled Bok Choy
Cooking time
10 minutes
Servings
2/4
Calories
390 /serving
All you need is 10 minutes to land this catch, featuring our deep-bodied Tandoori Trip spices followed by a slathering of sweet and fruity mango glaze. Serve with wholesome bulgur, charred bok choy and raita, and you’ll be filled to the gills!
We will send you:
- 2 Wild-caught cod fillets (MSC-certified)
- 1 Lime
- 20g Ginger
- 225g Bok choy tips
- 80g Bulgur
- 30g Mango chutney
- 60g Garlic-cucumber yogurt (raita)
- 12g Tandoori Trip spices (garlic purée, sea salt, paprika, ginger purée, coriander, Kashmiri chili powder, cumin powder, mint flakes, turmeric, black peppercorn, fennel seeds, coriander seeds, cinnamon, star anise, cumin seeds)
Contains: Cod • Milk • Wheat
You will need:
Basting brush
Grater
Medium pot
Oil
Peeler
Salt & pepper (S&P)
BBQ (or pan)
Total Fat
6 g
Saturated Fat
2 g
Sodium
1400 mg
Total Carb
51 g
Sugars
13 g
Protein
32 g
Fibre
10 g
Preparation
Cook the bulgur
- Heat the BBQ on high (or pan on medium-high), making sure to oil the grill first.
- Peel and grate the ginger.
- In a medium pot, combine the bulgur, ⅓ of the ginger, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff the bulgur.
Grill the salmon
- Meanwhile, pat the salmon* dry; season with ½ the spices and S&P.
- Add to the BBQ (or pan) and grill, brushing with the mango chutney, 2 to 3 min. per side, until browned and cooked as desired.
- Transfer to a plate.
Grill the bok choy
- Meanwhile, remove the root ends of the bok choy; halve lengthwise (quarter if large).
- Quarter the lime.
- In a large bowl, combine the bok choy, remaining ginger, a drizzle of oil, the remaining spices and S&P.
- Add, cut-sides down, to the BBQ (or pan) and grill, flipping halfway, 3 to 4 min., until tender.
- Return to the bowl and add the juice of ½ the lime wedges.
Plate your dish
- Divide the bulgur between your plates.
- Top with the salmon, bok choy and raita.
- Garnish with the remaining lime wedges. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
