avec légumes au gingembre et à l’ail
Le miso vient ajouter une touche de saveur umami à n’importe quel plat! Combiné au beurre, à la sauce soya et au miel, il se transforme en un irrésistible glaçage. Les légumes assaisonnés de gingembre et d'ail complètent parfaitement ce mélange de saveurs!
Allergens
Utensils
Tags
Tilapia Fillets
300 g
Concentré de bouillon de miso
2 tsp
Purée de gingembre et d’ail
4 tbsp
Bok choy de Shanghai
1 unit(s)
Carotte
1 unit(s)
Purée de gingembre et d’ail
2 tbsp
Oignons verts
1 unit(s)
Riz basmati
0.75 cup
Beurre non salé
1.5 tbsp
Sel
0.375 tsp
Poivre
0.125 tsp
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.
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.
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.
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.**
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.
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
avec salade de chou aux épinards et échalotes frites