Protein Swap | Vietnamese Caramelized Tilapia Bowls
with Baby Bok Choy
Cooking time
25 minutes
Servings
2/4
Calories
580 /serving
Invitation to get saucy! You’ll mix together the most delectable swirl of sweet, salty, umami and citrus flavours, inspired by the Vietnamese palate. And you’ll use it to coat perfectly moist tilapia nestled on a bed of jasmine rice.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 2 Garlic cloves
- 340g Baby bok choy
- 1 Shallot (or onion)
- 1 Lime
- 2 Scallions
- 30ml Vegetable demi-glace
- 30ml Sweet soy sauce
- 160g Jasmine rice
- 5ml Fish sauce
Contains: Anchovies • Soy • Sulphites • Tilapia • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Total Fat
8 g
Saturated Fat
2 g
Sodium
700 mg
Total Carb
92 g
Sugars
16 g
Protein
38 g
Fibre
4 g
Preparation
Cook the rice
- 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.
Mise en place
- Meanwhile, mince the garlic.
- Halve the lime; juice ½ and quarter the remaining ½.
- Halve, peel and mince the shallot.
- Thinly slice the scallions crosswise, separating the white bottoms and green tops.
- Remove the root ends of the bok choy; quarter lengthwise (cut into sixths if large).
Cook the bok choy
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the bok choy, shallot, ½ the garlic and the white bottoms of the scallions.
- Sauté, 2 to 3 min., until beginning to soften.
- Add 2 tbsp water (double for 4 portions) and cook, partially covered, 2 to 3 min., until tender; season with S&P.
- Transfer to a bowl and reserve the pan.
Cook & coat the shrimp
- Pat the shrimp dry (remove the shells from the tails if desired); season with S&P.
- In the reserved pan, heat a drizzle of oil on medium.
- Add the shrimp* and remaining garlic. Cook, 1 to 2 min. per side, until opaque and cooked through.
- Add the soy sauce, demi-glace, fish sauce, lime juice, 2 tbsp water (double for 4 portions) and S&P.
- Cook, stirring often, 1 to 2 min., until coated and thickened.
Plate your dish
- Divide the rice between your plates.
- Top with the bok choy and shrimp.
- Spoon any remaining sauce over the shrimp.
- Garnish with the green tops of the scallions and lime wedges. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
