Protein Swap | Creole-Spiced Cod with Buttered Tomatoes
over Zucchini-Boosted Bulgur
Cooking time
10 minutes
Servings
2/4
Calories
490 /serving
In Louisiana, the bayou is buzzing, the zydeco is booming and the tomatoes are popping in the pan. Get these gems glistening with butter for saucing Creole-spiced cod. Tinge the bulgur green with a rejuvenating helping of grated zucchini.
We will send you:
- 2 Wild-caught cod fillets (MSC-certified)
- 280g Cherry tomatoes
- 1 Green zucchini
- 15ml Minced garlic
- 30ml Apple cider vinegar
- 80g Bulgur
- 10g A Little Louisiana spices (salt, spices, garlic, black pepper, onion, Cayenne pepper, oregano, thyme)
Contains: Cod • Milk • Sulphites • Wheat
You will need:
Grater
Medium pot
Oil
2 or 4 tbsp Butter
Medium pan (non-stick if possible)
Salt
Total Fat
23 g
Saturated Fat
9 g
Sodium
1200 mg
Total Carb
42 g
Sugars
7 g
Protein
31 g
Fibre
11 g
Preparation
Sauté the zucchini
- Grate the zucchini; using a paper towel, squeeze out any excess liquid.
- In a medium pot, heat a drizzle of oil on medium-high.
- Add the zucchini and ½ the garlic. Sauté, 2 to 3 min., until fragrant.
Cook the bulgur
- To the pot, add the bulgur, 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.
Cook the salmon
- Meanwhile, pat the salmon dry; season with ½ the spices.
- In a medium pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the salmon* and cook, 2 to 3 min. per side, until browned and cooked as desired.
- Transfer to a plate and reserve the pan.
Make the sauce
- Halve the tomatoes.
- In the reserved pan, heat a drizzle of oil on medium-high.
- Add the tomatoes and remaining garlic. Sauté, 2 to 3 min., until the tomatoes are beginning to soften.
- Add the vinegar, ¼ cup water (double for 4 portions) and the remaining spices.
- Cook, stirring often, 2 to 3 min., until thickened.
- Add 2 tbsp butter (double for 4 portions); stir well.
Plate your dish
- Divide the bulgur between your plates.
- Top with the salmon.
- Spoon the sauce over the salmon. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
