Protein Swap | Sesame-Topped Miso Tilapia
over Sushi-Style Rice & Crispy Veggies
Cooking time
25 minutes
Servings
2/4
Calories
600 /serving
The Air Fryer takes dinner from umami to yum-ami with tons of Japanese touches. Like the miso marinade that makes the tilapia perfectly savoury and sweet, the delicate dose of vinegar in the rice, and the sprinkling of sesame seeds on broccoli and string peas.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 100g String peas (sugar snap peas or snow peas)
- 1 Head of broccoli
- 20g White miso paste
- 160g Jasmine rice
- 30ml Mirin
- 30ml Rice vinegar
- 9g Nori & Lemongrass spices (dehydrated vegetables (garlic, carrots, green bell peppers, red bell peppers), sea salt, nori, ginger, canola oil, lemongrass, citric acid)
- 9g Black & white sesame seeds
Contains: Sesame • Soy • Tilapia
You will need:
Medium pot
Oil
Peeler
Salt & pepper (S&P)
Whisk
Air fryer
Total Fat
8 g
Saturated Fat
2 g
Sodium
890 mg
Total Carb
91 g
Sugars
11 g
Protein
42 g
Fibre
7 g
Preparation
Cook the rice
- Preheat the air fryer to 400°F. Lightly oil the basket.
- In a medium pot, combine the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and add ½ the vinegar and ½ the mirin.
- Let sit, covered, for 5 min. Fluff the rice.
Marinate the salmon
- Meanwhile, in a shallow bowl, whisk the miso, remaining vinegar and mirin, and ½ the spices.
- Pat the salmon dry and add to the bowl of marinade; toss well.
Mise en place
- Remove the bottom inch of the broccoli stem; peel the stem. Cut the head into long, thin florets, including the stem.
- Remove the stem ends of the string peas.
Fry the vegetables
- In a medium bowl, combine the broccoli, string peas, a drizzle of oil, the remaining spices and S&P.
- Add to the air fryer and fry, shaking the basket occasionally, 6 to 10 min., until tender.
- Return to the bowl.
Fry the salmon
- Remove the salmon* from the marinade, shaking off any excess.
- Place in the air fryer and fry, 4 to 6 min., until browned and cooked as desired.
Plate your dish
- Divide the rice between your bowls.
- Top with the vegetables and salmon.
- Garnish with the sesame seeds. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
