Protein Swap | Ponzu-Glazed Tilapia & Spicy Wasabi Mayo
over Fluffy Rice with Cucumber Salad
Cooking time
25 minutes
Servings
2/4
Calories
790 /serving
If you’re looking for elegant simplicity, this is the dish for you. Pan-cooked fillets of tilapia achieve moist and flaky perfection when coated with a tangy and tart sauce of ponzu, honey and garlic. Naturally, you’ll want to serve them over a mound of rice, doling out a cute little cucumber and radish salad for crispness. Finally, turn up the dial on the Asian theme by adding wasabi powder to mayo for one hot condiment.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 100g Radishes
- 2 Garlic cloves
- 3 Cucumbers
- 60ml Mayonnaise
- 1g Wasabi powder
- 160g White rice
- 60ml Ponzu lime sauce
- 7g Honey
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, sunflower oil, paprika oleoresin, ginger, black pepper)
Contains: Eggs, Mustard, Sesame, Soy, Sulphites, Tilapia, Wheat
You will need:
Medium pot
Large pan (non-stick if possible)
Oil
Salt & pepper (S&P)
Total Fat
36 g
Saturated Fat
4 g
Sodium
1620 mg
Total Carb
81 g
Sugars
11 g
Protein
38 g
Fibre
3 g
Preparation
Cook the rice
Mince the garlic. In a medium pot, heat a drizzle of oil on medium-high. Add ½ the garlic and sauté, 30 sec. to 1 min., until fragrant. Add the rice, 1 ¼ cups water (double for 4 portions) and ⅓ of the spices; bring to a boil. Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Mise en place
Meanwhile, small-dice the cucumbers and radishes. Combine in a medium bowl. In a small bowl, make the sauce by combining the honey, ½ the ponzu, the remaining garlic, 2 tbsp water (double for 4 portions) and S&P.
Cook & glaze the tilapia
Pat the tilapia dry with paper towel; season with ½ the remaining spices and S&P. 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. on one side, until partially cooked. Flip and add the sauce. Cook, spooning the sauce over, 2 to 3 min., until the tilapia* is glazed and cooked through and the sauce has thickened. Reserve the bowl.
Make the salad
Meanwhile, to the bowl of cucumbers and radishes, add the remaining ponzu and spices, a drizzle of oil and S&P; toss well.
Make the wasabi mayo
In the reserved bowl, combine the mayo, wasabi powder (add ½ for medium spicy), 1 tbsp water (double for 4 portions) and S&P.
Plate your dish
Divide the rice between your plates. Top with the tilapia, salad and any remaining sauce. Drizzle with the wasabi mayo. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
