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Cal Smart Ginger Miso-Glazed Tilapia
Quick
Under 650 Calories
Cal Smart Ginger Miso-Glazed Tilapia

with Ginger-Garlic Veggies

Difficulty: 2/3
Japanese

Miso adds savoury umami flavour to any dish! Combined with butter, soy sauce and honey, it becomes an irresistible glaze. Veggies tossed with ginger and garlic further complement this union of flavours!

Allergens

Soy
Wheat
Milk
Tilapia

Utensils

Baking Sheet
Measuring Spoons
Small Bowl
Large Non-Stick Pan
Aluminum Foil
Medium Pot
Measuring Cups
Paper Towel
Peeler

Tags

Quick
Under 650 Calories
SEO
Ingredients
Tilapia Fillets

Tilapia Fillets

300 g

Miso Broth Concentrate

Miso Broth Concentrate

2 tsp

Ginger-Garlic Puree

Ginger-Garlic Puree

4 tbsp

Shanghai Bok Choy

Shanghai Bok Choy

1 unit(s)

Carrot

Carrot

1 unit(s)

Ginger-Garlic Puree

Ginger-Garlic Puree

2 tbsp

Green Onion

Green Onion

1 unit(s)

Basmati Rice

Basmati Rice

0.75 cup

Unsalted Butter

Unsalted Butter

1.5 tbsp

Salt

Salt

0.375 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook rice

Before starting, preheat the broiler to high. Wash and dry all produce. Add rice, 1 1/4 cups (2 1/2 cups) water and 1/4 tsp (1/2 tsp) salt to a medium pot. Cover and bring to a boil over high heat. Once boiling, reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min. Remove from heat. Set aside, still covered.

2
Prep and make miso glaze

Meanwhile, separate bok choy leaves, then cut into 1-inch pieces. Peel, then halve carrot lengthwise. Cut into 1/4-inch half-moons.Thinly slice green onion.Melt 1/2 tbsp (1 tbsp) butter in a small microwavable bowl. Add miso broth concentrate, 1 tbsp (2 tbsp) ginger sauce and 1/2 tbsp (1 tbsp) ginger-garlic puree to the bowl with melted butter, then stir to combine.

3
Cook veggies

Heat a large non-stick pan over medium-high heat.When hot, add carrots and 1/2 cup (3/4 cup) water. Season with salt and pepper. Cook, stirring occasionally, until water evaporates, 5-6 min. Add 1 tbsp (2 tbsp) butter, then bok choy. Cook, stirring often, until veggies are tender-crisp, 2-3 min. Add remaining ginger-garlic puree and remaining ginger sauce. Cook, stirring often, until fragrant, 30 sec. Season with salt and pepper, to taste.Transfer veggies to a plate. Cover to keep warm.

4
Broil tilapia

Meanwhile, pat tilapia dry with paper towels.Arrange on a foil-lined baking sheet. Season tilapia with salt and pepper, then spread miso glaze over top.Broil in the middle of the oven until cooked through, 5-6 min.**

5
Finish and serve

Add half the green onions to the pot with rice, then fluff with a fork.Divide rice between bowls. Top with veggies, then tilapia. Sprinkle remaining green onions over top.

Nutrition per serving

620

kcal

Calories

13

g

Fat

7

g

Saturated Fat

87

g

Carbohydrate

15

g

Sugar

5

g

Dietary Fiber

40

g

Protein

98

mg

Cholesterol

1180

mg

Sodium

with Ginger-Garlic Veggies and Soy-Butter Drizzle

2/3
Quick
Under 650 Calories
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