Miso-Butter Tilapia with Rice & Ponzu Bok Choy

Miso-Butter Tilapia

with Rice & Ponzu Bok Choy

30 MIN
2 Servings
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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.
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Pescatarian
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  • with Tilapia
    includes 2 Sustainably Sourced Tilapia Fillets
  • with Shrimp
    includes 10 oz Sustainably Sourced, Uncooked Shrimp (Peeled & Deveined) View recipe
  • with Tilapia

    From the Test Kitchen

    This dish highlights an umami-rich pan sauce drizzled over seared tilapia, which you’ll make with a savory-sweet mix of miso paste, orange marmalade, and butter. A bed of aromatic white rice is the perfect accompaniment to soak up all of the delicious, saucy bites.
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    • Nutrition
      PER SERVING
    • Calories
      600 Cals (est.)
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    ingredients
    Miso-Butter Tilapia with Rice & Ponzu Bok Choy
    Title
    • 2 Tilapia Fillets
    • ½ cup Long Grain White Rice
    • 1 Tbsp Sweet White Miso Paste
    • 2 cloves Garlic
    • 2 Scallions
    • 1 oz Salted Butter
    • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
    • 1 Tbsp Vegetarian Ponzu Sauce
    • 10 oz Baby Bok Choy
    • 2 Tbsps Orange Marmalade
    • 2 Tbsps Rice Vinegar
    • ¼ tsp Crushed Red Pepper Flakes
    • 1 tsp Black & White Sesame Seeds
    • 2 tsps Honey
    Prepare the ingredients & start the sauce
    1 Prepare the ingredients & start the sauce

    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 root ends of the bok choy; thinly slice crosswise. In a bowl, whisk together the miso paste, honey, vinegar, orange marmalade, and 2 tablespoons of water. Season with salt and pepper.

    Cook the rice
    2 Cook the rice

    Carefully rinse the rice (sifting through for any impurities). Drain thoroughly. In a small pot, heat a drizzle of olive oil on medium-high until hot. Add the sliced white bottoms of the scallions and half the chopped garlic. Season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add the rice, a big pinch of salt, and 1 cup of water (carefully, as the liquid may splatter). Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 13 to 15 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Cover to keep warm.

    Cook & finish the bok choy
    3 Cook & finish the bok choy

    Meanwhile, in a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the remaining chopped garlic. Cook, stirring frequently, 1 to 2 minutes, or until softened. Add the sliced bok choy and as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be. Cook, stirring frequently, 2 to 3 minutes, or until slightly softened. Turn off the heat; add the ponzu sauce and stir to combine. Transfer to a bowl; cover with foil to keep warm. Wipe out the pan.

    Cook the tilapia
    4 Cook the tilapia

    Pat the tilapia 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 a drizzle of olive oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes per side, or until browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a plate.

    *The USDA recommends a minimum safe cooking temperature of 145°F for fish.

    Finish the sauce & serve your dish
    5 Finish the sauce & serve your dish

    Add the sauce (carefully, as the liquid may splatter) to the pan of reserved fond. Cook on medium- high, stirring frequently and scraping up any fond, 30 seconds to 1 minute, or until slightly thickened. Turn off the heat; stir in the butter until melted and combined. Taste, then season with salt and pepper if desired. Serve the cooked tilapia with the cooked rice and finished bok choy. Top the tilapia with the finished sauce. Garnish with the sesame seeds and sliced green tops of the scallions. Enjoy!

    Tips from Home Chefs

    Prepare the ingredients & start the sauce
    1 Prepare the ingredients & start the sauce

    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 root ends of the bok choy; thinly slice crosswise. In a bowl, whisk together the miso paste, honey, vinegar, orange marmalade, and 2 tablespoons of water. Season with salt and pepper.

    2 Cook the rice

    Carefully rinse the rice (sifting through for any impurities). Drain thoroughly. In a small pot, heat a drizzle of olive oil on medium-high until hot. Add the sliced white bottoms of the scallions and half the chopped garlic. Season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add the rice, a big pinch of salt, and 1 cup of water (carefully, as the liquid may splatter). Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 13 to 15 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Cover to keep warm.

    Cook the rice
    Cook & finish the bok choy
    3 Cook & finish the bok choy

    Meanwhile, in a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the remaining chopped garlic. Cook, stirring frequently, 1 to 2 minutes, or until softened. Add the sliced bok choy and as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be. Cook, stirring frequently, 2 to 3 minutes, or until slightly softened. Turn off the heat; add the ponzu sauce and stir to combine. Transfer to a bowl; cover with foil to keep warm. Wipe out the pan.

    4 Cook the tilapia

    Pat the tilapia 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 a drizzle of olive oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes per side, or until browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a plate.

    *The USDA recommends a minimum safe cooking temperature of 145°F for fish.

    Cook the tilapia
    Finish the sauce & serve your dish
    5 Finish the sauce & serve your dish

    Add the sauce (carefully, as the liquid may splatter) to the pan of reserved fond. Cook on medium- high, stirring frequently and scraping up any fond, 30 seconds to 1 minute, or until slightly thickened. Turn off the heat; stir in the butter until melted and combined. Taste, then season with salt and pepper if desired. Serve the cooked tilapia with the cooked rice and finished bok choy. Top the tilapia with the finished sauce. Garnish with the sesame seeds and sliced green tops of the scallions. Enjoy!

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