avec riz sauvage et mayo épicée
Cette version allégée d'un bol poké est composée de tilapia poêlé dans une sauce miso. Le tout est garni d'échalotes frites et d'un filet de mayo épicée pour ajouter un peu de piquant!
Allergens
Utensils
Tags
Tilapia Fillets
300 g
Mélange de riz sauvage
0.5 cup
Chou rouge, émincé
56 g
Mini concombres
1 g
Mini poivre sucré
1 unit(s)
Vinaigre de riz
1 tbsp
Huile de sésame
1 tbsp
Échalotes frites
28 g
Sucre
0.5 tsp
Concentré de bouillon de miso
1 unit(s)
Beurre non salé
0.5 tbsp
Spicy Mayo
2 tbsp
Sel
0.375 tsp
Poivre
0.125 tsp
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.
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.
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.**
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.
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.
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.
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
avec riz sauvage et filet de mayo épicée