Japanese-Style Tilapia with Bok Choy, Carrots & Sesame Seeds

Japanese-Style Tilapia

with Bok Choy, Carrots & Sesame Seeds

25 MIN
2 Servings
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Togarashi (a favorite Japanese seasoning that highlights dried orange peel) makes for a zesty coating on flaky tilapia in this dish. It’s served over a colorful medley of sautéed vegetables, then topped with juicy orange and crisp radishes marinated in ponzu sauce—for layers of refreshing texture and flavor in every bite.
4 green SmartPoints® per serving
3 blue SmartPoints® per serving
3 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com

To make this recipe diabetes friendly and meet the ADA nutrition guidelines for sodium, it is recommended that no additional salt be added to this recipe when prepared. See nutrition information for sodium as packaged.
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Dietary Information

Carb Conscious 600 Calories Or Less
  • Nutrition
    PER SERVING
  • Calories
    350 Cals (est.)
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fresh
ingredients
Japanese-Style Tilapia with Bok Choy, Carrots & Sesame Seeds
Title
  • 2 Tilapia Fillets
  • 10 oz Baby Bok Choy
  • 6 oz Carrots
  • 3 oz Radishes
  • 1 Navel Orange
  • 1 Tbsp Vegetarian Ponzu Sauce
  • 1 Shallot
  • 1 Tbsp Sesame Oil
  • 1 tsp Black & White Sesame Seeds
  • 1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
time-saving
tips & techniques
How To: Safely Cut Round Vegetables
How To: Peel a Carrot
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients
1 Prepare the ingredients

Wash and dry the fresh produce. Cut off and discard the root ends of the bok choy; roughly chop, separating the stems and leaves. Peel and thinly slice the shallot. Peel the carrots; grate on the large side of a box grater. Quarter the radishes lengthwise, then thinly slice crosswise. Peel and medium dice the orange. In a bowl, combine the sliced radishes, diced orange, and ponzu sauce. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. 

Cook the vegetables
2 Cook the vegetables

Meanwhile, in a medium pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped bok choy stems and sliced shallot. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped bok choy leaves and grated carrots. Cook, stirring frequently, 30 seconds to 1 minute, or until the bok choy leaves are wilted. Transfer to a bowl and cover with foil to keep warm. Wipe out the pan. 

Cook the fish
3 Cook the fish

Pat the fish dry with paper towels; season on both sides with salt, pepper and enough of the togarashi to coat (you may have extra). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until lightly browned and cooked through.* Turn off the heat. 

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

Serve your dish
4 Serve your dish

Serve the cooked vegetables topped with the cooked fish and marinated radishes and orange (discarding any liquid). Garnish with the sesame seeds. Enjoy! 

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Japanese-Style Tilapia

Prepare the ingredients
1 Prepare the ingredients

Wash and dry the fresh produce. Cut off and discard the root ends of the bok choy; roughly chop, separating the stems and leaves. Peel and thinly slice the shallot. Peel the carrots; grate on the large side of a box grater. Quarter the radishes lengthwise, then thinly slice crosswise. Peel and medium dice the orange. In a bowl, combine the sliced radishes, diced orange, and ponzu sauce. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. 

2 Cook the vegetables

Meanwhile, in a medium pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped bok choy stems and sliced shallot. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped bok choy leaves and grated carrots. Cook, stirring frequently, 30 seconds to 1 minute, or until the bok choy leaves are wilted. Transfer to a bowl and cover with foil to keep warm. Wipe out the pan. 

Cook the vegetables
Cook the fish
3 Cook the fish

Pat the fish dry with paper towels; season on both sides with salt, pepper and enough of the togarashi to coat (you may have extra). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until lightly browned and cooked through.* Turn off the heat. 

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

4 Serve your dish

Serve the cooked vegetables topped with the cooked fish and marinated radishes and orange (discarding any liquid). Garnish with the sesame seeds. Enjoy! 

Serve your dish
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