Carb-Wise: Baked Tilapia with Honey-Miso Glaze
Bulgur, String Beans & Dried Mushrooms
Cooking time
20 minutes
Servings
2/4
Calories
440 /serving
Sweet and savoury come together in perfect harmony. This glaze is amaze, with a combo of white miso paste for some deep umami notes and honey for golden roundness. Get it all over flaky fillets of tilapia that bake to opaque in a matter of minutes. Complete the plates with Asian-spiced bulgur and a nifty side of string beans sautéed with rehydrated mushrooms that give the taste some vroom-vroom.
We will send you:
- 2 Tilapia fillets
- 300g String beans
- 2 Garlic cloves
- 1 Shallot (or onion)
- 7g Dried mushrooms (porcini or shiitake)
- 80g Bulgur
- 15g White miso paste
- 7g Honey
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Milk, Sesame, Soy, Tilapia, Wheat
You will need:
Small pot (or kettle)
Medium pot
Large pan
Strainer
Whisk
Sheet pan
Grater
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Small heatproof bowl
Parchment paper
Basting brush
Total Fat
10 g
Saturated Fat
5 g
Sodium
1220 mg
Total Carb
54 g
Sugars
13 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 ½ the spices; 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. Add 1 tbsp butter (double for 4 portions). Fluff and keep warm.
Mise en place
Meanwhile, using a small pot (or kettle), bring 1 cup water (double for 4 portions) to a boil. In a small heatproof bowl, combine the mushrooms and boiling water. Set aside for 5 to 10 min. to rehydrate. Remove the stem ends of the string beans. Grate the garlic. Halve, peel and mince the shallot.
Make the glaze & bake the tilapia
In a small bowl, whisk the miso, honey, garlic and 2 tbsp water (double for 4 portions). Pat the tilapia* dry with paper towel; season with S&P. Arrange on a lined sheet pan and brush with the glaze. Bake, 6 to 10 min., until cooked through.
Cook the vegetables
Meanwhile, drain the rehydrated mushrooms and roughly chop. In a large pan, heat a drizzle of oil on medium-high. Add the string beans and shallot. Sauté, 2 to 3 min., until beginning to soften. Add 1 tbsp water (double for 4 portions), the rehydrated mushrooms, remaining spices and S&P. Cook, partially covered, 1 to 2 min., until crisp-tender.
Plate your dish
Divide the bulgur and vegetables between your plates. Top with the tilapia. Spoon any remaining glaze over. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
