avec riz sauvage et filet de mayo épicée
Ingrédients : Filet de Tilapia • Poivron • Medley de riz sauvage (riz étuvé, riz sauvage) • Chou rouge • Échalotes frites (blé) (oignon, huile de palme, farine de blé, sel) • Mayo épicée (œuf, moutarde) (huile végétale, piments forts, jaune d'oeuf congelé, sucres (sucre, glucose), eau, vinaigre, sel, ail, jus de citron concentré, moutarde, gomme de xanthane, acide acétique, acide citrique, caramel, benzoate de sodium, sorbate de potassium, EDTA de calcium disodique) • Vinaigre de riz (vinaigre de riz, sucre, sel) • Huile de sésame • Radis • Concentré de bouillon de miso (soya) (sucres (maltodextrine, glucose), eau, fève de soya, riz, sel, alcool).
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Tags
Tilapia
300 g
Mélange de riz sauvage
0.5 cup
Chou rouge, émincé
56 g
Radis
3 unit(s)
Vinaigre de riz assaisonné
1 tbsp
Huile de sésame
1 tbsp
Échalotes frites
28 g
Concentré de bouillon de miso
1 unit(s)
Spicy Mayo
2 tbsp
Poivron
1 unit(s)
Beurre
0.5 tbsp
Sucre
0.5 tsp
Sel
0.375 tsp
Poivre
0.125 tsp
- Before starting, wash and dry all produce.
- In a medium pot, combine wild rice medley, 1 1/4 cup (2 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Bring to a boil over high.
- Once boiling, reduce heat to low. Cover and cook for 20-24 min, until rice is tender and liquid is absorbed. Remove the pot from heat. Set aside, still covered.
- Meanwhile, core, then cut pepper into 1/8-inch slices.
- Halve radish lengthwise, then cut into 1/4-inch half-moons.
- To a medium bowl, add cabbage, vinegar, half the sesame oil and 1/4 tsp (1/2 tsp) sugar. Season with salt and pepper, then toss to coat. Set aside.
- Heat a large non-stick pan over medium-high.
- While the pan heats, pat tilapia dry with paper towels. Season with salt and pepper.
- When the pan is hot, add 1/2 tbsp (1 tbsp) butter, then swirl the pan until melted.
- Add tilapia. Cook for 2-3 min per side, flipping halfway, until golden and cooked through.**
- While tilapia cooks, in a small bowl, add miso broth concentrate, 1/4 tsp (1/2 tsp) sugar and 2 tbsp (1/4 cup) water, then stir to combine.
- In another small bowl, add spicy mayo and 1 tsp (2 tsp) water, then stir to combine.
- When tilapia is done, transfer to a plate.
- Remove the pan from heat, then add miso mixture. Warm for 30 sec-1 min, stirring often, until mixture thickens slightly.
- 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 with rice. Season with salt and pepper, then fluff with a fork.
- Divide rice between bowls. Top with radish, cabbage, peppers and tilapia.
- Drizzle any remaining vinaigrette from cabbage over veggies.
- Drizzle bowls with spicy mayo, then sprinkle crispy shallots over top.
600
kcal
Calories
29
g
Fat
9
g
Saturated Fat
56
g
Carbohydrate
10
g
Sugar
4
g
Dietary Fiber
37
g
Protein
95
mg
Cholesterol
1150
mg
Sodium
1
g
Trans Fat
850
mg
Potassium
50
mg
Calcium
2.5
mg
Iron
