Miso & Maple-Glazed Tilapia with Barley, Pepper & Mushrooms

Miso & Maple-Glazed Tilapia

with Barley, Pepper & Mushrooms

35 MIN
-$0.05/serving 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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  • with Tilapia
    includes 2 Sustainably Sourced Tilapia Fillets View recipe
    Wellness
  • with Salmon
    includes two 5-oz Sustainably Sourced Skin-On Salmon Fillets
  • with Salmon

    From the Test Kitchen

    You’ll give flaky fish fillets a flavorful lift by basting them in the pan with a rich glaze of maple syrup, rice vinegar, and miso paste—a staple of Japanese cuisine made from fermented soybeans. It all comes together over a robust, hearty mix of barley and sautéed vegetables.
    16 green SmartPoints® per serving
    11 blue SmartPoints® per serving
    7 purple SmartPoints® per serving
    To learn more about WW and SmartPoints® visit ww.com

    Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting SmartPoints? Choose nonstick cooking spray (0 SmartPoints) instead of olive oil (1 SmartPoint per teaspoon) to coat your pan before heating.
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    • Nutrition
      PER SERVING
    • Calories
      630 Cals (est.)
    View Full Nutrition
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    ingredients
    Miso & Maple-Glazed Tilapia with Barley, Pepper & Mushrooms
    Title
    • 2 Skin-On Salmon Fillets
    • 1 Tbsp Sweet White Miso Paste
    • ½ cup Pearled Barley
    • 1½ Tbsps Maple Syrup
    • 1 Persian Cucumber
    • 4 oz Mushrooms
    • 1 Red, Yellow, Or Orange Bell Pepper
    • 1 Tbsp Rice Vinegar
    • 2 cloves Garlic
    • 1 Tbsp Sesame Oil
    • 2 Tbsps Coconut Aminos (Seasoning Sauce)
    • ¼ tsp Crushed Red Pepper Flakes
    Cook the barley
    1 Cook the barley

    Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the barley. Cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

    Prepare the ingredients & make the glaze
    2 Prepare the ingredients & make the glaze

    Meanwhile, wash and dry the fresh produce. Halve the cucumber lengthwise, then thinly slice crosswise. Place in a bowl; add half the vinegar and season with salt and pepper. Stir to combine. Cut the mushrooms into bite-sized pieces. Cut off and discard the stem of the pepper. Quarter lengthwise; remove the ribs and seeds, then thinly slice crosswise. Peel and roughly chop 2 cloves of garlic. In a bowl, whisk together the miso paste, maple syrup, remaining vinegar, and 2 tablespoons of water.

    Cook the vegetables
    3 Cook the vegetables

    In a medium pan (nonstick, if you have one), heat half the sesame oil on medium-high until hot. Add the mushroom pieces in an even layer. Cook, without stirring, 3 to 4 minutes, or until browned. Add the sliced pepper, chopped garlic, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Add the coconut aminos. Cook, stirring frequently, 30 seconds to 1 minute, or until the liquid has cooked off. Transfer to a bowl; cover with foil to keep warm. Rinse and wipe out the pan.

    Cook & glaze the fish
    4 Cook & glaze the fish

    Pat the fish dry with paper towels; season with salt and pepper on both sides. In the same pan, heat the remaining sesame oil on medium until hot. Add the seasoned fish, skin side up. Loosely cover the pan with foil. Cook 3 to 5 minutes, or until browned. Flip and cook 1 to 2 minutes, or until lightly browned. Add the glaze (carefully, as the liquid may splatter). Cook, constantly spooning the glaze over the fish, 1 to 2 minutes, or until the fish is coated and cooked through.* Turn off the heat. 

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

    Finish the barley & serve your dish
    5 Finish the barley & serve your dish

    Add the cooked vegetables to the pot of cooked barley; stir to combine. Taste, then season with salt and pepper if desired. Serve the finished barley topped with the glazed fish (including any glaze from the pan). Garnish with the dressed cucumber (including any liquid). Enjoy!

    Tips from Home Chefs

    Cook the barley
    1 Cook the barley

    Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the barley. Cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

    2 Prepare the ingredients & make the glaze

    Meanwhile, wash and dry the fresh produce. Halve the cucumber lengthwise, then thinly slice crosswise. Place in a bowl; add half the vinegar and season with salt and pepper. Stir to combine. Cut the mushrooms into bite-sized pieces. Cut off and discard the stem of the pepper. Quarter lengthwise; remove the ribs and seeds, then thinly slice crosswise. Peel and roughly chop 2 cloves of garlic. In a bowl, whisk together the miso paste, maple syrup, remaining vinegar, and 2 tablespoons of water.

    Prepare the ingredients & make the glaze
    Cook the vegetables
    3 Cook the vegetables

    In a medium pan (nonstick, if you have one), heat half the sesame oil on medium-high until hot. Add the mushroom pieces in an even layer. Cook, without stirring, 3 to 4 minutes, or until browned. Add the sliced pepper, chopped garlic, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Add the coconut aminos. Cook, stirring frequently, 30 seconds to 1 minute, or until the liquid has cooked off. Transfer to a bowl; cover with foil to keep warm. Rinse and wipe out the pan.

    4 Cook & glaze the fish

    Pat the fish dry with paper towels; season with salt and pepper on both sides. In the same pan, heat the remaining sesame oil on medium until hot. Add the seasoned fish, skin side up. Loosely cover the pan with foil. Cook 3 to 5 minutes, or until browned. Flip and cook 1 to 2 minutes, or until lightly browned. Add the glaze (carefully, as the liquid may splatter). Cook, constantly spooning the glaze over the fish, 1 to 2 minutes, or until the fish is coated and cooked through.* Turn off the heat. 

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

    Cook & glaze the fish
    Finish the barley & serve your dish
    5 Finish the barley & serve your dish

    Add the cooked vegetables to the pot of cooked barley; stir to combine. Taste, then season with salt and pepper if desired. Serve the finished barley topped with the glazed fish (including any glaze from the pan). Garnish with the dressed cucumber (including any liquid). Enjoy!

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