Honey-Miso Baked Tilapia
with Buttery Spiced Bulgur
Cooking time
15 minutes
Servings
2/4
Calories
480 /serving
This glaze is amaze, with a balance of sweet and savoury flavours. Get it all over flaky fillets of tilapia that bake to opaque in a matter of minutes. Add a nifty side of green beans sautéed with rehydrated mushrooms for deeply savoury sensations.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 50g Diced onions
- 300g Green beans (or string peas)
- 7g Dried mushrooms (porcini or shiitake)
- 15ml Minced garlic
- 7g Honey
- 80g Bulgur
- 15g White miso paste
- 12g Mellow Sesame spices (brown sugar, white sesame, garlic, canola oil, sea salt, ginger, paprika flavour, black pepper, cellulose)
Contains: Milk • Sesame • Soy • Tilapia • Wheat
You will need:
Basting brush
Large pan
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Small pot (or kettle)
Strainer
Whisk
1 or 2 tbsp Butter
Total Fat
15 g
Saturated Fat
5 g
Sodium
1040 mg
Total Carb
20 g
Sugars
7 g
Protein
41 g
Fibre
14 g
Preparation
Mise en place
- Preheat the oven to 450°F.
- Using a small pot (or kettle), bring 1 cup water (double for 4 portions) to a boil.
- In a small bowl, combine the dried mushrooms and boiling water.
- Set aside for 5 to 10 min. to rehydrate.
- Remove the stem ends of the green beans.
Cook the bulgur
- Meanwhile, 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 the bulgur.
Make the glaze & bake the tilapia
- Meanwhile, in a small bowl, whisk the miso, honey, garlic and 2 tbsp water (double for 4 portions).
- Pat the tilapia* dry; 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 green beans and onions. 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!
Weeknight wins in 15 minutes
Introducing our new 15-minute recipes: tested and timed by real home cooks, so 15 minutes really means 15 minutes. Choose from a selection of recipes delivered with fresh, pre-chopped ingredients for a built-in head start, plus easy instructions you can follow even on your busiest nights.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
