Protein Swap | Cod-Topped Jamaican Power Bowls
with Creamy Jerk Sauce
Cooking time
25 minutes
Servings
2/4
Calories
690 /serving
Jamaican jerk is an surefire way to create enchantment and excitement at the table. Its warm spices and hot cayenne glow on fillets of cod and in a tangy mayo sauce studded with fresh cilantro. Meanwhile, roasted Brussels, sweet potatoes and quinoa are a hearty base.
We will send you:
- 2 Wild-caught cod fillets (MSC-certified)
- 450g Sweet potatoes
- 200g Brussels sprouts
- 14g Cilantro
- 95g White quinoa
- 30ml Mayonnaise
- 30ml Apple cider vinegar
- 10g Real Jerk spices (spices, allspice, onion, herbs, cayenne pepper, garlic, cellulose fiber)
Contains: Cod • Eggs • Sulphites
You will need:
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
Total Fat
22 g
Saturated Fat
2 g
Sodium
560 mg
Total Carb
89 g
Sugars
13 g
Protein
37 g
Fibre
15 g
Preparation
Cook the quinoa
- Preheat the oven to 450°F.
- Using a strainer, rinse the quinoa.
- In a medium pot, combine the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 16 to 18 min., until tender. Fluff the quinoa.
Start the vegetables
- Meanwhile, medium-dice the sweet potatoes.
- On a lined sheet pan, toss with a drizzle of oil, ½ the spices and S&P.
- Roast, stirring halfway, 10 to 12 min., until beginning to soften.
Continue the vegetables
- Meanwhile, halve the Brussels sprouts lengthwise. In a medium bowl, toss with a drizzle of oil and S&P.
- When the sweet potatoes are beginning to soften, add the Brussels sprouts and roast, 6 to 8 min., until almost tender.
Roast the tilapia & finish the vegetables
- Meanwhile, pat the tilapia dry and drizzle with oil; season with all but a pinch of the remaining spices and S&P.
- When the vegetables are almost tender, stir and add the tilapia.
- Roast, 5 to 7 min., until the vegetables are tender and the tilapia* is cooked through.
Make the sauce
- Meanwhile, roughly chop the cilantro leaves and stems.
- In a small bowl, combine the mayo, vinegar (start with ½), a pinch of the cilantro, the remaining spices and S&P.
Plate your dish
- Divide the quinoa between your bowls.
- Top with the vegetables and tilapia.
- Drizzle with the sauce.
- Garnish with the remaining cilantro. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
