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Cal Smart 'Poke' Tilapia Crunch Bowls
Spicy
Quick
New
Cal Smart 'Poke' Tilapia Crunch Bowls

with Wild Rice and Spicy Mayo Drizzle

Difficulty: 2/3
Asian

This calorie-smart spin on a poke bowl features seared tilapia tossed in miso sauce. It's topped with crispy shallots and a spicy mayo drizzle to give it some serious pizzazz!

Allergens

Sulphites
Soy
Mustard
Wheat
Milk
Egg
Tilapia
Sesame

Utensils

Measuring Spoons
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups
Medium Bowl
Paper Towel

Tags

Spicy
Quick
New
Under 650 Calories
SEO
Ingredients
Tilapia Fillets

Tilapia Fillets

300 g

Wild Rice Medley

Wild Rice Medley

0.5 cup

Red Cabbage, shredded

Red Cabbage, shredded

56 g

Mini Cucumber

Mini Cucumber

1 g

Mini Sweet Pepper

Mini Sweet Pepper

1 unit(s)

Rice Vinegar

Rice Vinegar

1 tbsp

Sesame Oil

Sesame Oil

1 tbsp

Crispy Shallots

Crispy Shallots

28 g

Sugar

Sugar

0.5 tsp

Miso Broth Concentrate

Miso Broth Concentrate

1 unit(s)

Unsalted Butter

Unsalted Butter

0.5 tbsp

Spicy Mayo

Spicy Mayo

2 tbsp

Salt

Salt

0.375 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook wild rice

Before starting, wash and dry all produce. Stir together wild rice medley, 1 cup (2 cups) water and 1/8 tsp (1/4 tsp) salt in a medium pot. Bring to a boil over high heat. Once boiling, reduce heat to medium-low. Cover and cook until rice is tender and liquid is absorbed, 18-20 min. Remove from heat. Set aside, still covered.

2
Prep and dress cabbage

Meanwhile, core, then cut pepper into 1/8-inch slices.Halve cucumber lengthwise, then cut into 1/4-inch half-moons.Add cabbage, vinegar, half the sesame oil and 1/4 tsp (1/2 tsp) sugar to a medium bowl. Season with salt and pepper, to taste, then toss to coat. Set aside.

3
Prep and pan-fry tilapia

Heat a large non-stick pan over medium-high heat.While the pan heats, pat tilapia dry with paper towels. Season with salt and pepper.When hot, add 1/2 tbsp butter, then swirl the pan until melted. (NOTE: For 4 ppl, cook tilapia in 2 batches using 1/2 tbsp butter per batch.)Add tilapia. Cook, flipping halfway through, until golden-brown and cooked through, 2-3 min per side.**

4
Make miso sauce and prep spicy mayo

While tilapia cooks, combine miso broth concentrate, 1/4 tsp (1/2 tsp) sugar and 2 tbsp (4 tbsp) water in a small bowl.Combine spicy mayo and 1 tsp (2 tsp) water in another small bowl. When done, transfer tilapia to a plate. Remove the pan from heat, then add miso mixture. Warm, stirring often, until mixture thickens slightly, 30 sec-1 min.

5
Finish tilapia and rice

Using 2 forks, flake tilapia into bite-size pieces. Return tilapia to the pan with miso sauce, then gently toss to coat.Drizzle remaining sesame oil over pot with rice. Season with salt and pepper, to taste, then fluff with a fork.

6
Finish and serve

Divide rice between bowls. Top with cucumbers, cabbage, peppers and tilapia. If desired, drizzle any remaining vinaigrette from cabbage bowl over veggies.Drizzle bowls with spicy mayo, then sprinkle crispy shallots over top.

Nutrition per serving

630

kcal

Calories

29

g

Fat

9

g

Saturated Fat

57

g

Carbohydrate

6

g

Sugar

3

g

Dietary Fiber

36

g

Protein

94

mg

Cholesterol

1110

mg

Sodium

"Poke" Tilapia Crunch Bowls
Power Up

with Wild Rice and Spicy Mayo Drizzle

5 min 2/3
Spicy
High Protein
Quick
Under 650 Calories
'Poke' Tilapia Crunch Bowls
Power Up

with Wild Rice and Spicy Mayo Drizzle

5 min 2/3
Spicy
High Protein
Quick
Under 650 Calories
'Poke' Tilapia Crunch Bowls
Power Up

with Wild Rice and Spicy Mayo Drizzle

5 min 2/3
Spicy
High Protein
Quick
'Poke' Tilapia Crunch Bowls
Power Up

with Wild Rice and Spicy Mayo Drizzle

5 min 2/3
Spicy
High Protein
Quick
'Poke' Tilapia Crunch Bowls
Power Up

with Wild Rice and Spicy Mayo Drizzle

5 min 2/3
Spicy
High Protein
Quick
Under 650 Calories
'Poke' Tilapia Crunch Bowls
Power Up

with Wild Rice and Spicy Mayo Drizzle

5 min 2/3
Spicy
High Protein
Quick
Under 650 Calories
'Poke' Tilapia Crunch Bowls
Power Up

with Wild Rice and Spicy Mayo Drizzle

5 min 2/3
Spicy
High Protein
Quick
Under 650 Calories
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