Miso Butter Tilapia
with Bulgur & Garlic-Roasted Bok Choy
Cooking time
10 minutes
Servings
2/4
Calories
560 /serving
Who wants to spend another minute of 2024 standing over the stove? No one. So let’s cue up a top-speed fish dinner. Flavoured with miso, ponzu and honey, buttery tilapia fillets melt in your mouth, while bok choy stays hands-off in the oven.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 450g Baby bok choy
- 15ml Minced garlic
- 2 Scallions
- 30ml Ponzu lime sauce
- 20g White miso paste
- 80g Bulgur
- 7g Honey
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame, garlic, canola oil, ginger, paprika flavour, black pepper, cellulose)
Contains: Milk • Sesame • Soy • Tilapia • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
2 or 4 tbsp Butter
Total Fat
25 g
Saturated Fat
9 g
Sodium
1900 mg
Total Carb
47 g
Sugars
11 g
Protein
39 g
Fibre
11 g
Preparation
Cook the bulgur
- Preheat the oven to 450°F.
- In a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff the bulgur.
Mise en place
- Meanwhile, thinly slice the scallions crosswise, separating the white bottoms and green tops.
- Remove the root ends of the bok choy; quarter lengthwise (cut into sixths if large).
Roast the bok choy
- On a lined sheet pan, toss the bok choy with ½ the garlic, ½ the white bottoms of the scallions, a drizzle of oil, ½ the spices and S&P.
- Roast, flipping halfway, 5 to 7 min., until tender.
Cook the tilapia
- Meanwhile, pat the tilapia dry; season with the remaining spices.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
- Transfer to a plate. Wipe out and reserve the pan.
Make the miso butter
- In the same pan, heat a drizzle of oil on medium-high.
- Add the remaining garlic and white bottoms of the scallions. Sauté, 30 sec. to 1 min., until fragrant.
- Add 2 tbsp butter, ¼ cup water (double both for 4 portions), the miso, ponzu and honey.
- Cook, whisking often, 2 to 3 min., until slightly reduced and thickened.
Plate your dish
- Divide the bulgur between your plates.
- Top with the bok choy and tilapia.
- Spoon the miso butter over the tilapia.
- Garnish with the green tops of the scallions. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
