Southern-Spiced Fish with Sesame-Scallion Sauce & Vegetable Rice

Southern-Spiced Fish

with Sesame-Scallion Sauce & Vegetable Rice

25 MIN
4 Servings
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All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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From the Test Kitchen

In this dish, seared tilapia is elevated by a coating of warming spices like paprika and cayenne, plus an irresistibly sweet and zesty sauce made with fresh lime juice, honey, scallions, and crunchy sesame seeds. It’s all complete with a bed of fluffy jasmine rice studded with savory sautéed peppers and bok choy.
9 green SmartPoints® per serving
8 blue SmartPoints® per serving
8 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com
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Dietary Information

WW Recommended 500 Calories Or Less
  • Nutrition
    PER SERVING
  • Calories
    460 Cals (est.)
fresh
ingredients
Southern-Spiced Fish with Sesame-Scallion Sauce & Vegetable Rice
Title
  • 4 Tilapia Fillets
  • 1 cup Jasmine Rice
  • 2 Scallions
  • 2 cloves Garlic
  • 1 Lime
  • ½ lb Sweet Peppers
  • 15 oz Baby Bok Choy Or Green Cabbage
  • 1 Tbsp Sesame Oil
  • 1 tsp Black & White Sesame Seeds
  • 2 tsps Honey
  • 1 Tbsp Southern Spice Blend (Onion Powder, Garlic Powder, Ground Yellow Mustard, Smoked Paprika & Cayenne Pepper)
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the rice:
1 Cook the rice:

Remove the honey from the refrigerator to bring to room temperature. In a medium pot, combine the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 12 to 14 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. 

Prepare the ingredients:
2 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce. Thinly slice the scallions, separating the white bottoms and hollow green tops. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; remove the cores. Halve lengthwise, then thinly slice crosswise. Combine the chopped garlic, sliced peppers, and sliced white bottoms of the scallions in a bowl. Cut off and discard the root ends of the bok choy, then roughly chop. Halve the lime crosswise; squeeze the juice into a medium bowl. 

Cook the vegetables & finish the rice:
3 Cook the vegetables & finish the rice:

In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared pepper mixture. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add the sliced bok choy or cabbage; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until the leaves are wilted. Transfer to the pot of cooked rice; stir to combine. Taste, then season with salt and pepper if desired. Cover to keep warm. Wipe out the pan. 

Cook the fish:
4 Cook the fish:

Pat the fish dry with paper towels. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In the same pan, heat the sesame oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until browned and cooked through.** Turn off the heat.

**An instant-read thermometer should register 145°F.

Make the sauce & serve your dish:
5 Make the sauce & serve your dish:

Meanwhile, to the bowl of lime juice, add the honey (kneading the packet before opening), sliced green tops of the scallions, and sesame seeds; season with salt and pepper. Stir to thoroughly combine. Serve the finished rice topped with the cooked fish and sauce. Enjoy! 

Tips from Home Chefs

Southern-Spiced Fish

Cook the rice:
1 Cook the rice:

Remove the honey from the refrigerator to bring to room temperature. In a medium pot, combine the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 12 to 14 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. 

2 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce. Thinly slice the scallions, separating the white bottoms and hollow green tops. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; remove the cores. Halve lengthwise, then thinly slice crosswise. Combine the chopped garlic, sliced peppers, and sliced white bottoms of the scallions in a bowl. Cut off and discard the root ends of the bok choy, then roughly chop. Halve the lime crosswise; squeeze the juice into a medium bowl. 

Prepare the ingredients:
Cook the vegetables & finish the rice:
3 Cook the vegetables & finish the rice:

In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared pepper mixture. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add the sliced bok choy or cabbage; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until the leaves are wilted. Transfer to the pot of cooked rice; stir to combine. Taste, then season with salt and pepper if desired. Cover to keep warm. Wipe out the pan. 

4 Cook the fish:

Pat the fish dry with paper towels. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In the same pan, heat the sesame oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until browned and cooked through.** Turn off the heat.

**An instant-read thermometer should register 145°F.

Cook the fish:
Make the sauce & serve your dish:
5 Make the sauce & serve your dish:

Meanwhile, to the bowl of lime juice, add the honey (kneading the packet before opening), sliced green tops of the scallions, and sesame seeds; season with salt and pepper. Stir to thoroughly combine. Serve the finished rice topped with the cooked fish and sauce. Enjoy! 

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