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

Miso & Maple-Glazed Tilapia

with Barley, Bell Pepper & Mushrooms

35 MIN
2 Servings
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  • with Tilapia
    includes 2 Sustainably Sourced Tilapia Fillets
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  • with Tilapia

    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.
    11 green SmartPoints® per serving
    10 blue SmartPoints® per serving
    6 purple SmartPoints® per serving
    To learn more about WW's Points program, 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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    Dietary Information Wellness

    This meal was designed in collaboration with nutritionists with your holistic health in mind.

    WW Recommended Carb Conscious 600 Calories Or Less
    • Nutrition
      PER SERVING
    • Calories
      450 Cals (est.)
    View Full Nutrition
    Nutrition Label
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    fresh
    ingredients
    Miso & Maple-Glazed Tilapia with Barley, Bell Pepper & Mushrooms
    Title
    • 2 Tilapia Fillets
    • ½ cup Pearled Barley
    • 1 Persian Cucumber
    • 4 oz Mushrooms
    • 2 cloves Garlic
    • 1 Tbsp Sweet White Miso Paste
    • 1½ Tbsps Maple Syrup
    • 1 Tbsp Rice Vinegar
    • 1 Tbsp Sesame Oil
    • ¼ tsp Crushed Red Pepper Flakes
    • 1 Tbsp Soy Sauce
    • 1 Bell Pepper
    time-saving
    tips & techniques
    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. Halve lengthwise; remove the ribs and seeds, then thinly slice lengthwise. 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 soy sauce. 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-high until hot. Add the seasoned fish. Cook 3 to 4 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.

    *The USDA recommends a minimum safe cooking temperature of 145°F for 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. 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. Halve lengthwise; remove the ribs and seeds, then thinly slice lengthwise. 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 soy sauce. 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-high until hot. Add the seasoned fish. Cook 3 to 4 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.

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

    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. Enjoy!

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