Miso-Honey Tilapia with Sesame-Roasted Asparagus & Garlic Rice

Miso-Honey Tilapia

with Sesame-Roasted Asparagus & Garlic Rice

25 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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Available Options

  • with Tilapia
    includes 2 Sustainably Sourced Tilapia Fillets
  • with Salmon
    includes two 5-oz Sustainably Sourced Skin-On Salmon Fillets View recipe
    • with Tilapia

    From the Test Kitchen

    Pickled vegetables are a favorite in East Asian cuisines for adding balancing acidity to rich flavors, which you’ll create here simply by marinating crisp cucumber with a bit of rice vinegar and salt—the perfect accompaniment to our tilapia, which we're topping with a savory-sweet mix of miso paste, honey, and butter. It's all served over a bed of fluffy, fragrant garlic rice.
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    • Nutrition
      PER SERVING
    • Calories
      600 Cals (est.)
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    Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

    fresh
    ingredients
    Miso-Honey Tilapia with Sesame-Roasted Asparagus & Garlic Rice
    Title
    • 2 Tilapia Fillets
    • ½ cup Long Grain White Rice
    • 2 cloves Garlic
    • 1 Persian Cucumber
    • 1 Tbsp Rice Vinegar
    • 1 Tbsp Sweet White Miso Paste
    • 1 Tbsp Sesame Oil
    • 1 oz Salted Butter
    • 1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
    • 6 oz Asparagus
    • 2 tsps Honey
    time-saving
    tips & techniques
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    step-by-step
    instructions
    Cook Along Triangle Created with Sketch.
    Prepare the ingredients & start the sauce
    1 Prepare the ingredients & start the sauce

    Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Halve the cucumber lengthwise, then thinly slice crosswise. Snap off and discard the tough, woody stem ends of the asparagus. In a bowl, combine the sliced cucumber and half the vinegar; season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. In a separate bowl, whisk together the miso paste, honey (kneading the packet before opening), and 2 tablespoons of water.

    Make the garlic rice
    2 Make the garlic rice

    Meanwhile, carefully rinse the rice (sifting through for any impurities). Drain thoroughly. In a small pot, combine the rice, chopped garlic, a big pinch of salt, and 1 cup of water. 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.

    Roast & finish the asparagus
    3 Roast & finish the asparagus

    Meanwhile, line a sheet pan with foil. Place the asparagus on the foil. Drizzle with the sesame oil and season with salt and pepper; toss to coat and arrange in an even layer. Roast 10 to 12 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Evenly top with the remaining vinegar; carefully toss to coat.

    Cook the fish & serve your dish
    4 Cook the fish & serve your dish

    Pat the fish dry with paper towels. Season with salt and pepper on both sides. In a medium pan (nonstick, if you have one), heat a drizzle 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.* Leaving any browned bits (or fond) in the pan, transfer to two serving dishes. 

    *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

    To the pan of reserved fond, add the sauce (carefully, as the liquid may splatter). Cook on medium-high, stirring frequently, 1 to 2 minutes, or until slightly thickened. Turn off the heat; add the butter and stir until melted and combined. Serve the cooked fish and garlic rice with the finished asparagus. Top with fish with the finished sauce and marinated cucumber. Garnish with the togarashi. Enjoy!

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    Miso-Honey Tilapia

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

    Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Halve the cucumber lengthwise, then thinly slice crosswise. Snap off and discard the tough, woody stem ends of the asparagus. In a bowl, combine the sliced cucumber and half the vinegar; season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. In a separate bowl, whisk together the miso paste, honey (kneading the packet before opening), and 2 tablespoons of water.

    2 Make the garlic rice

    Meanwhile, carefully rinse the rice (sifting through for any impurities). Drain thoroughly. In a small pot, combine the rice, chopped garlic, a big pinch of salt, and 1 cup of water. 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.

    Make the garlic rice
    Roast & finish the asparagus
    3 Roast & finish the asparagus

    Meanwhile, line a sheet pan with foil. Place the asparagus on the foil. Drizzle with the sesame oil and season with salt and pepper; toss to coat and arrange in an even layer. Roast 10 to 12 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Evenly top with the remaining vinegar; carefully toss to coat.

    4 Cook the fish & serve your dish

    Pat the fish dry with paper towels. Season with salt and pepper on both sides. In a medium pan (nonstick, if you have one), heat a drizzle 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.* Leaving any browned bits (or fond) in the pan, transfer to two serving dishes. 

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

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

    To the pan of reserved fond, add the sauce (carefully, as the liquid may splatter). Cook on medium-high, stirring frequently, 1 to 2 minutes, or until slightly thickened. Turn off the heat; add the butter and stir until melted and combined. Serve the cooked fish and garlic rice with the finished asparagus. Top with fish with the finished sauce and marinated cucumber. Garnish with the togarashi. Enjoy!

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