Crispy Cod & Garlic Rice with Gai Lan & Yakiniku Sauce

Crispy Cod & Garlic Rice

with Gai Lan & Yakiniku Sauce

45 MIN
4 Servings
Wellness at Blue Apron
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Vegetarian
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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Katsu is a Japanese dish that marries breaded, fried cuts of fish or meat with a soy-based sauce. In a nod to tradition, to make our katsu-style cod, we’re using panko breadcrumbs, which result in an especially airy, crispy coating. Tender summer squash and gai lan—a type of broccoli with crisp stalks and tender leaves—liven up a base of jasmine rice, while yakiniku sauce, a sweet and savory Japanese barbecue sauce, is perfect for dipping or drizzling. (Chefs, your squash may be yellow summer squash, or grey or green zucchini.)

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  • Nutrition
    PER SERVING
  • Calories
    570 Cals (est.)
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fresh
ingredients
time-saving
tips & techniques
Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Peel the garlic; using the flat side of your knife, gently smash each clove to flatten. Medium dice the squash. Cut off and discard the bottom inch of the gai lan stems; roughly chop. Peel and roughly chop the ginger.

Cook the rice:
2 Cook the rice:

In a medium pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the garlic; season with salt and pepper. Cook, stirring constantly, 30 seconds to 1 minute, or until fragrant. Add the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, cover and reduce the heat to low. Cook 12 to 14 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff the cooked rice with a fork.

Cook the vegetables:
3 Cook the vegetables:

While the rice cooks, in a large pan (nonstick, if you have one), heat 2 tablespoons of olive oil on medium-high until hot. Add the squash in a single, even layer. Cook, without stirring, 5 to 6 minutes, or until lightly browned and slightly softened. Add the gai lan and ginger; season with salt and pepper. Cook, stirring occasionally, 5 to 6 minutes, or until softened. Turn off the heat and stir in half the vinegar. Transfer to a bowl; season with salt and pepper to taste. Wipe out the pan.

Bread the cod:
4 Bread the cod:

While the rice continues to cook, crack the eggs into a medium bowl; season with salt and pepper. Beat until smooth. Place the flour and breadcrumbs on 2 separate medium plates; season the flour with salt and pepper. Pat the cod fillets dry with paper towels; season with salt and pepper on both sides. Working 1 piece at a time, thoroughly coat the seasoned fillets in the flour (tapping off any excess), then in the beaten eggs (letting any excess drip off), then in the breadcrumbs (pressing to adhere). Transfer to a separate plate.

Cook the cod:
5 Cook the cod:

In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the breaded cod fillets and cook 4 to 5 minutes per side, or until browned and cooked through. Transfer to a paper towel-lined plate; immediately season with salt and pepper.

Finish & serve your dish:
6 Finish & serve your dish:

While the cod cooks, to make the sauce, in a bowl, combine the yakiniku sauce and remaining vinegar. To the pot of cooked rice, add the cooked vegetables; stir to thoroughly combine. Season with salt and pepper to taste. Divide the finished rice among 4 dishes. Top with the cooked cod fillets. Serve with the sauce on the side. Enjoy!

Tips from Home Chefs

1 Prepare the ingredients:

Wash and dry the fresh produce. Peel the garlic; using the flat side of your knife, gently smash each clove to flatten. Medium dice the squash. Cut off and discard the bottom inch of the gai lan stems; roughly chop. Peel and roughly chop the ginger.

2 Cook the rice:

In a medium pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the garlic; season with salt and pepper. Cook, stirring constantly, 30 seconds to 1 minute, or until fragrant. Add the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, cover and reduce the heat to low. Cook 12 to 14 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff the cooked rice with a fork.

Cook the rice:
Cook the vegetables:
3 Cook the vegetables:

While the rice cooks, in a large pan (nonstick, if you have one), heat 2 tablespoons of olive oil on medium-high until hot. Add the squash in a single, even layer. Cook, without stirring, 5 to 6 minutes, or until lightly browned and slightly softened. Add the gai lan and ginger; season with salt and pepper. Cook, stirring occasionally, 5 to 6 minutes, or until softened. Turn off the heat and stir in half the vinegar. Transfer to a bowl; season with salt and pepper to taste. Wipe out the pan.

4 Bread the cod:

While the rice continues to cook, crack the eggs into a medium bowl; season with salt and pepper. Beat until smooth. Place the flour and breadcrumbs on 2 separate medium plates; season the flour with salt and pepper. Pat the cod fillets dry with paper towels; season with salt and pepper on both sides. Working 1 piece at a time, thoroughly coat the seasoned fillets in the flour (tapping off any excess), then in the beaten eggs (letting any excess drip off), then in the breadcrumbs (pressing to adhere). Transfer to a separate plate.

Bread the cod:
Cook the cod:
5 Cook the cod:

In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the breaded cod fillets and cook 4 to 5 minutes per side, or until browned and cooked through. Transfer to a paper towel-lined plate; immediately season with salt and pepper.

6 Finish & serve your dish:

While the cod cooks, to make the sauce, in a bowl, combine the yakiniku sauce and remaining vinegar. To the pot of cooked rice, add the cooked vegetables; stir to thoroughly combine. Season with salt and pepper to taste. Divide the finished rice among 4 dishes. Top with the cooked cod fillets. Serve with the sauce on the side. Enjoy!

Finish & serve your dish:
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