Protein Swap | Quick Shrimp Chow Mein
with Baby Bok Choy
Cooking time
15 minutes
Servings
2/4
Calories
600 /serving
How fun are the next 15 minutes? Fresh chow mein noodles cook up quickly, ready for tossing with crisp veggies and salty-sweet sauces. Flaky white fish fillets top off the dish with protein, making it light, bright and unbelievably easy.
We will send you:
- 285g Shrimp (BAP-certified)
- 15ml Ginger paste
- 3 Celery stalks
- 15ml Minced garlic
- 225g Baby bok choy
- 30ml Sweet soy sauce
- 45ml Stir-fry sauce
- 225g Fresh noodles
- 30ml Rice vinegar
Contains: Oysters • Shrimp • Soy • Sulphites • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Total Fat
13 g
Saturated Fat
2 g
Sodium
2050 mg
Total Carb
88 g
Sugars
19 g
Protein
35 g
Fibre
3 g
Preparation
Boil the noodles
- Bring a medium pot of salted water to a boil.
- Add the noodles; stir gently to separate.
- Boil, 2 to 4 min., until al dente.
- Reserving ½ cup cooking water (double for 4 portions), drain and toss with a drizzle of oil to prevent sticking.
Cook the tilapia
- Meanwhile, pat the tilapia dry; season with S&P.
- 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.
- Transfer to a bowl and flake into large pieces.
- Wipe out and reserve the pan.
Sauté the vegetables
- Meanwhile, chop the bok choy.
- Small-dice the celery.
- In the reserved pan, heat a drizzle of oil on medium-high.
- Add the celery and sauté, 3 to 4 min., until beginning to soften.
- Add the bok choy, ginger and garlic.
- Sauté, 2 to 3 min., until wilted; season with S&P.
Make the sauce & chow mein
- To the pan, add the noodles, soy sauce, stir-fry sauce, vinegar (start with ½) and ½ the reserved cooking water.
- Cook, stirring often, 2 to 3 min., until combined and warmed through.
- If the sauce seems dry, gradually add the remaining cooking water until you achieve your desired consistency.
Plate your dish
- Divide the chow mein between your bowls.
- Top with the tilapia. Bon appétit!
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*Health Canada recommends cooking shellfish to a minimum internal temperature of 74°C.
