Protein Swap | Sheet Pan Fish 'n' Chips
with Brussels Sprouts & Dijonnaise
Cooking time
25 minutes
Servings
2/4
Calories
890 /serving
This fish 'n' chips is as hands off as it gets. A crusting of panko gives tilapia the golden crispness you know and love—all it has to do is bake through. However: slipping Dijon and lemon into the mayo makes a high-touch dip.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 450g Baby potatoes
- 1 Lemon
- 400g Brussels sprouts
- 90ml Mayonnaise
- 40g Panko
- 15ml Dijon mustard
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Eggs • Mustard • Sulphites • Tilapia • Wheat
You will need:
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Total Fat
48 g
Saturated Fat
5 g
Sodium
770 mg
Total Carb
75 g
Sugars
9 g
Protein
43 g
Fibre
16 g
Preparation
Start the vegetables
- Preheat the oven to 450°F.
- Medium-dice the potatoes.
- On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P.
- Roast, 12 to 14 min., until partially cooked.
Mise en place
- Meanwhile, quarter the lemon.
- Quarter the Brussels sprouts lengthwise. In a medium bowl, toss with a drizzle of oil, ½ the remaining spices and S&P.
Prepare the cod
- In a shallow bowl, combine the panko and S&P.
- In a second shallow bowl, combine 2 tbsp of the mayo, 1 tsp water (double both for 4 portions) and S&P.
- Pat the cod dry; season with the remaining spices and S&P.
- Working one at a time, coat one side of the cod in the mayo mixture (shaking off any excess), then in the panko mixture (pressing to adhere).
- Transfer to a plate and drizzle with oil.
Bake the cod & finish the vegetables
- When the potatoes are partially cooked, flip and add the Brussels sprouts.
- Roast, 4 min., until partially cooked.
- Flip the Brussels sprouts and add the cod*.
- Roast, 8 to 10 min., until golden brown and cooked through.
Make the Dijonnaise
- Meanwhile, in a small bowl, combine the mustard, juice of 1 lemon wedge (double for 4 portions), the remaining mayo and S&P.
Plate your dish
- Divide the vegetables and cod between your plates.
- Garnish with the remaining lemon wedges.
- Serve the Dijonnaise on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
