Protein Swap | Tilapia Lo Mein
with Bok Choy & String Peas
Cooking time
10 minutes
Servings
2/4
Calories
700 /serving
Lo on time? There’s nothing like Chinese cooking for fast-paced results, especially when there are fresh noodles involved. Start your stir-fry by rehydrating mushrooms for some grounding flavour—they’ll get a lift from citrusy ponzu sauce and sweet soy to finish. Spend just a few minutes searing moist tilapia and sautéing bok choy and string peas, and lo and behold, lo mein!
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Minced garlic
- 340g Bok choy tips
- 100g String peas (sugar snap peas or snow peas)
- 7g Dried mushrooms (porcini or shiitake)
- 225g Fresh noodles
- 30ml Ponzu lime sauce
- 45ml Sweet soy sauce
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Sesame • Soy • Sulphites • Tilapia • Wheat
You will need:
Small pot (or kettle)
Medium pot
Large pan (non-stick if possible)
Strainer
Oil
Salt & pepper (S&P)
Small heatproof bowl
Total Fat
14 g
Saturated Fat
2 g
Sodium
1960 mg
Total Carb
99 g
Sugars
27 g
Protein
46 g
Fibre
6 g
Preparation
Rehydrate the mushrooms
- Bring a medium pot of salted water to a boil. In a small pot (or kettle), bring 1 cup water (double for 4 portions) to a boil.
- In a small heatproof bowl, combine the mushrooms and boiling water (small pot or kettle).
- Set aside for 5 min. to rehydrate.
- Reserving ¼ cup of the liquid (double for 4 portions), drain and roughly chop the rehydrated mushrooms.
Boil the noodles
- Meanwhile, add the noodles to the medium pot of boiling water; stir gently to separate.
- Boil, 5 to 7 min., until al dente.
- Drain and toss with a drizzle of oil to prevent sticking.
Mise en place
- Meanwhile, remove the root ends of the bok choy; cut crosswise into 1-inch pieces.
- Remove the stem ends of the string peas.
Cook the shrimp
- Pat the shrimp dry (remove the shells from the tails if desired); season with ½ the spices and S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium.
- Add the shrimp* and cook, 1 to 2 min. per side, until opaque and cooked through.
- Transfer to a plate, leaving any browned bits in the pan.
- Reserve the pan.
Make the stir-fry
- In the same pan, heat a drizzle of oil on medium.
- Add the garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the bok choy, string peas, rehydrated mushrooms, remaining spices and S&P.
- Sauté, scraping up any browned bits, 2 to 3 min., until crisp-tender.
- Add the noodles, shrimp, ponzu, soy sauce, 2 tbsp of the reserved mushroom liquid (double for 4 portions) and S&P.
- Cook, stirring often, 1 to 3 min., until coated.
- If the sauce seems dry, gradually add the remaining mushroom liquid until you achieve your desired consistency.
Plate your dish
- Divide the stir-fry between your bowls. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
