Carb-Wise: Cantonese-Style Steamed Tilapia
with Honey-Soy Sauce & Sautéed Asian Greens
Cooking time
20 minutes
Servings
2/4
Calories
330 /serving
Recreate the fun of going out for dinner in Chinatown, without actually going out! Using a quick, light approach to cooking channels the immediacy of Cantonese cuisine. Steam fillets of tilapia on the stovetop until they’re flaky and infused with aromatics—ginger, scallions and cilantro lend a gentle perfume to the procedure. A fast flash in the pan is all sesame-spiced Asian greens need to find the sweet spot between crispness and softness. And that honey-soy sauce is an even sweeter spot.
We will send you:
- 2 Tilapia fillets
- 225g Asian greens (yu choy or gai lan)
- 15ml Minced garlic
- 20g Ginger
- 1 Bunch of cilantro
- 2 Scallions
- 45ml Soy sauce (low sodium)
- 7g Honey
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Tilapia, Sesame, Soy, Wheat
You will need:
Large high-sided pan
Large pan
Peeler
Oil
Salt & pepper (S&P)
Total Fat
15 g
Saturated Fat
3 g
Sodium
1690 mg
Total Carb
17 g
Sugars
6 g
Protein
34 g
Fibre
4 g
Preparation
Mise en place
Halve the scallions crosswise, separating the white bottoms and green tops; thinly slice lengthwise. Peel and thinly slice the ginger. Cut the cilantro in 1-inch pieces.
Sauté the yu choy
Remove the bottom ½ inch of the yu choy stems; halve crosswise. In a large pan, heat a drizzle of oil on medium-high. Cook the yu choy, partially covered, stirring occasionally, adding ⅓ of the spices and 2 tbsp water (double for 4 portions) halfway, 2 to 3 min., until wilted. Transfer to a plate and keep warm. Reserve the pan.
Steam the tilapia
Meanwhile, in a large, high-sided pan, heat 1 inch of water (double for 4 portions) on medium. Pat the tilapia* dry with paper towel; season with the remaining spices. Arrange on a plate in the centre of the pan. Top with ⅓ of the white bottoms of the scallions, ⅓ of the ginger and ⅓ of the cilantro. Cover and steam, 7 to 8 min., until cooked through. Discard the aromatics.
Start the sauce
Meanwhile, in a small bowl, combine ¼ cup hot water, 1 tbsp oil (double both for 4 portions), the soy sauce, honey and S&P.
Finish the sauce
In the reserved pan, heat a drizzle of oil on medium. Sauté the garlic and remaining ginger, 1 to 2 min., until fragrant. Add the remaining white bottoms of the scallions, the green tops of the scallions, ½ the remaining cilantro and the sauce. Cook, stirring frequently, 30 sec. to 1 min., until softened and warmed through.
Plate your dish
Divide the tilapia between your plates. Spoon the sauce over. Garnish with the remaining cilantro. Serve the yu choy on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
