Protein Swap | Sweet & Spicy Gochujang-Glazed Cod
with Garlic-Butter Carrots & Bok Choy
Cooking time
30 minutes
Servings
2/4
Calories
720 /serving
By sweet we mean honey, and by spicy we mean gochujang. What you get is a supreme glaze for delicate white fillets of cod. Sheet pan veggies develop a sheen of their own, gleaming with garlic butter over a base of scallion-studded rice.
We will send you:
- 2 Wild-caught cod fillets (MSC-certified)
- 200g Nantes carrots
- 1 Scallion
- 225g Baby bok choy
- 2 Garlic cloves
- 15g Gochujang
- 30ml Sweet soy sauce
- 160g Jasmine rice
- 14g Honey
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame, garlic, canola oil, ginger, paprika flavour, black pepper, cellulose)
Contains: Cod • Milk • Sesame • Soy • Sulphites • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Microwave
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
2 or 4 tbsp Butter
Total Fat
21 g
Saturated Fat
8 g
Sodium
1800 mg
Total Carb
104 g
Sugars
27 g
Protein
32 g
Fibre
4 g
Preparation
Cook the rice
- Preheat the oven to 450°F.
- In a medium pot, combine the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Start the vegetables
- Meanwhile, on a lined sheet pan, toss the carrots with a drizzle of oil, ½ the spices and S&P.
- Roast, 12 min., until partially cooked.
Mise en place
- Meanwhile, remove the root ends of the bok choy; halve lengthwise (quarter if large). In a medium bowl, toss with a drizzle of oil and S&P.
- Thinly slice the scallion crosswise, separating the white bottom and green top.
- Mince the garlic.
- In a small bowl, microwave the garlic, 2 tbsp butter (double for 4 portions), ½ the honey and S&P, in 10 sec. increments, until melted.
Finish the vegetables
- When the carrots are partially cooked, add the bok choy and garlic butter; toss well.
- Roast, 6 to 10 min., until the vegetables are tender.
Cook & glaze the tilapia
- Meanwhile, in a second small bowl, make the glaze by combining the soy sauce, gochujang, white bottom of the scallion, remaining honey and 1 tsp water (double for 4 portions).
- Pat the tilapia dry; season with the remaining spices.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
- Add the glaze and cook, spooning it over the tilapia, 1 to 2 min., until nicely coated.
Finish & serve
- To the pot of rice, add ½ the green top of the scallion; stir well.
- Divide the rice between your plates.
- Top with the tilapia and vegetables.
- Garnish with the remaining green top of the scallion. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
