Pan-Seared Cod with Soy Maple Glaze, Baby Bok Choy, and Rice Noodles

Pan-Seared Cod

with Soy Maple Glaze, Baby Bok Choy, and Rice Noodles

2 Servings
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
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

Baby bok choy is a cruciferous vegetable, like broccoli and kale, that thrives in the colder months. Our Vermont maple syrup is also harvested in the colder months. In late March, sugar maples start transforming the starch the’ve stored all winter into a sweet sap that’s harvested directly from the trunk. The harvested liquid is boiled down to 1/40th of its original volume to make the concentrated, delicious maple syrup in this recipe.

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  • Nutrition
    PER SERVING
  • Calories
    450 Cals (est.)
fresh
ingredients
Pan-Seared Cod with Soy Maple Glaze, Baby Bok Choy, and Rice Noodles
Title
  • 2 Cod Fillets
  • ¼ cup Soy Sauce
  • 2 Tbsps Maple Syrup
  • 2 Scallions
  • 1 Small Piece Ginger
  • 2 cloves Garlic
  • 7 oz Rice Noodles
  • 6 oz Baby Bok Choy
step-by-step
instructions
Cook Along Triangle Created with Sketch.
1. Prepare the ingredients:
1 1. Prepare the ingredients:
Wash and dry the fresh produce. Heat a pot of salted water to boiling on high. Slice the baby bok choy pieces in half lengthwise. Peel and mince the garlic and ginger. Finely chop the scallions on an angle, separating the white bottoms and green tops.
2. Cook the rice noodles:
2 2. Cook the rice noodles:
Once the water is boiling, turn the heat off and completely submerge the rice noodles. Let stand 7 to 9 minutes, or until tender. Drain thoroughly and rinse well under cold water.
3. Make the maple-soy glaze:
3 3. Make the maple-soy glaze:
In a small bowl, combine the ginger, garlic, white parts of the scallions, soy sauce and maple syrup and stir until everything is evenly distributed.
4. Cook the baby bok choy:
4 4. Cook the baby bok choy:
In a large pan (nonstick, if you have one), heat a couple teaspoons of oil on high until hot. Add the baby bok choy and cook 2 to 3 minutes, or until slightly browned. Transfer to a plate.
5. Cook the fish:
5 5. Cook the fish:
Season the cod fillets with salt and pepper on both sides. In the same pan, heat a couple teaspoons of oil on medium until hot. Cook the seasoned cod 3 to 4 minutes per side, or until golden brown and cooked through. (Loosely cover the pan with aluminum foil to help the fish cook faster.) Add the maple-soy glaze to the pan and cook 1 to 2 minutes, or until the sauce is slightly reduced in volume and the fish is completely coated. Transfer the glazed fish to a plate.
6. Add the bok choy & noodles:
6 6. Add the bok choy & noodles:
Rinse the cooked rice noodles under water once more before adding along with the browned baby bok choy. Cook 2 to 3 minutes, or until thoroughly combined. To plate your dish, divide the noodle-bok choy mixture between 2 dishes and top with a glazed cod filet. Garnish with the green parts of the scallions. Enjoy!

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Pan-Seared Cod

1. Prepare the ingredients:
1 1. Prepare the ingredients:
Wash and dry the fresh produce. Heat a pot of salted water to boiling on high. Slice the baby bok choy pieces in half lengthwise. Peel and mince the garlic and ginger. Finely chop the scallions on an angle, separating the white bottoms and green tops.
2 2. Cook the rice noodles:
Once the water is boiling, turn the heat off and completely submerge the rice noodles. Let stand 7 to 9 minutes, or until tender. Drain thoroughly and rinse well under cold water.
2. Cook the rice noodles:
3. Make the maple-soy glaze:
3 3. Make the maple-soy glaze:
In a small bowl, combine the ginger, garlic, white parts of the scallions, soy sauce and maple syrup and stir until everything is evenly distributed.
4 4. Cook the baby bok choy:
In a large pan (nonstick, if you have one), heat a couple teaspoons of oil on high until hot. Add the baby bok choy and cook 2 to 3 minutes, or until slightly browned. Transfer to a plate.
4. Cook the baby bok choy:
5. Cook the fish:
5 5. Cook the fish:
Season the cod fillets with salt and pepper on both sides. In the same pan, heat a couple teaspoons of oil on medium until hot. Cook the seasoned cod 3 to 4 minutes per side, or until golden brown and cooked through. (Loosely cover the pan with aluminum foil to help the fish cook faster.) Add the maple-soy glaze to the pan and cook 1 to 2 minutes, or until the sauce is slightly reduced in volume and the fish is completely coated. Transfer the glazed fish to a plate.
6 6. Add the bok choy & noodles:
Rinse the cooked rice noodles under water once more before adding along with the browned baby bok choy. Cook 2 to 3 minutes, or until thoroughly combined. To plate your dish, divide the noodle-bok choy mixture between 2 dishes and top with a glazed cod filet. Garnish with the green parts of the scallions. Enjoy!
6. Add the bok choy & noodles:
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