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Clean15
Dairy Free

Cod Katsu with Carrot Noodle Salad

Edamame, Cucumber & Bok Choy

Cooking time

15 minutes

Servings

2/4

Calories

440 /serving

Katsu — the shortened Japanese word for cutlet — commonly refers to dishes of panko-coated chicken strips. Here we sub in delicate cod fillets, breading them with a combination of panko and sesame seeds before pan-cooking until deliciously golden brown. The colourful ‘noodle’ salad makes inspired use of spiralized carrots, throwing them in with bright green edamame, scallions, cucumber and bok choy, complemented by a nutty wafu dressing.

We will send you:

  • 2 Cod fillets (High-protein serving)
  • 25g Sliced scallions
  • 2 Cucumbers
  • 100g Spiralized carrots
  • 100g Sliced bok choy
  • 3g Black & white sesame seeds
  • 85g Edamame
  • 45ml Wafu sauce
  • 8g Thai spice blend (spices, sesame seeds, garlic, onion)
  • 19g Toasted panko

You will need:

Small pot
Medium pan (non-stick if possible)
Strainer
Oil
Salt & pepper
1 Egg
Total Fat
21 g
Saturated Fat
3 g
Sodium
820 mg
Total Carbs
26 g
Sugars
9 g
Protein
37 g
Fibres
6 g
Preparation
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Prepare the fish
Bring a small pot of salted water to a boil. Place the panko and ½ the sesame seeds in a bowl; season with S&P. Crack 1 egg (double for 4 portions) into a second bowl and beat until smooth. Pat the cod dry with paper towel; season with the spice blend. Working one piece at a time, thoroughly coat the seasoned fish in the beaten egg (letting the excess drip off), then in the panko (pressing to adhere). Transfer to a plate.
a picture
Cook the fish
In a medium pan (nonstick if possible), heat a drizzle of oil on medium-high. Add the fillets to the pan and cook, 3 to 4 minutes per side, until golden brown and cooked through. Carefully transfer to a plate and set aside in a warm spot.
a picture
Cook the edamame
While the fish cooks, to the pot of boiling water, add the edamame. Cook, 1 to 2 minutes, until tender. Drain and rinse the beans.
a picture
Make the salad
While the fish continues to cook, thinly slice the cucumber into rounds. In a bowl, combine the cucumber, bok choy, carrots, edamame, remaining sesame seeds and ½ the scallions (or as much as you’d like); drizzle with the wafu sauce and season with S&P to taste.
a picture
Plate your dish
Divide the crispy cod and salad between your plates. Garnish the fish with as much of the remaining scallions as you’d like. Bon appétit!

*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.