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Seared Tilapia & Ponzu Mayo
with Marinated Vegetables & Garlic Rice
25 MIN
4 Servings
From the Test Kitchen
In this dish, flaky fish fillets get bold flavor and a hint of crunchy texture from a coating of togarashi, plus a hint of bright citrus thanks to the ponzu sauce we’re mixing with mayo to drizzle atop the fish and vegetables.
12 green SmartPoints® per serving
11 blue SmartPoints® per serving
11 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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Wellness Details
WW™ Approved
-
NutritionPER SERVING
-
Calories630 Cals (est.)
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fresh
ingredients
Title
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4 Tilapia Fillets
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2 cloves Garlic
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4 Persian Cucumbers
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1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
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2 Tbsps Mirin (Salted Cooking Wine)
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1 Tbsp Sugar
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2 Tbsps Rice Vinegar
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2 Tbsps Vegetarian Ponzu Sauce
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¼ cup Mayonnaise
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1 Tbsp Sesame Oil
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1 cup Long Grain White Rice
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1 Watermelon Radish
time-saving
tips & techniques
step-by-step
instructions
1
Prepare the ingredients
Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Medium dice the cucumbers. Peel the radish; halve lengthwise, then thinly slice crosswise. In a large bowl, combine the diced cucumbers and sliced radish. In a separate bowl, whisk together the mayonnaise and ponzu sauce. Taste, then season with salt and pepper if desired.
2
Cook & finish the rice
In a medium pot, heat 1 tablespoon of olive oil on medium-high until hot. Add the chopped garlic. Cook, stirring constantly, 30 seconds to 1 minute, or until slightly softened. Add the rice, a big pinch of salt, and 2 cups of water (carefully, as the liquid may splatter). Stir to combine. 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. Stir in the mirin. Cover to keep warm.
3
Marinate the vegetables
Meanwhile, in a bowl, whisk together the sugar, vinegar, and sesame oil until the sugar has dissolved. Add to the bowl of prepared cucumbers and radish; season with salt and pepper. Stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.
4
Cook the fish & serve your dish
Meanwhile, pat the tilapia dry with paper towels. Season on both sides with salt, pepper, and all but a pinch of the togarashi. In a large pan (nonstick, if you have one), heat 2 tablespoons 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.* Turn off the heat. Serve the finished rice topped with the cooked tilapia, marinated vegetables (including any liquid), and ponzu mayo. Garnish with the remaining togarashi. Enjoy!
*An instant-read thermometer should register 145°F.
1
Prepare the ingredients
Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Medium dice the cucumbers. Peel the radish; halve lengthwise, then thinly slice crosswise. In a large bowl, combine the diced cucumbers and sliced radish. In a separate bowl, whisk together the mayonnaise and ponzu sauce. Taste, then season with salt and pepper if desired.
2
Cook & finish the rice
In a medium pot, heat 1 tablespoon of olive oil on medium-high until hot. Add the chopped garlic. Cook, stirring constantly, 30 seconds to 1 minute, or until slightly softened. Add the rice, a big pinch of salt, and 2 cups of water (carefully, as the liquid may splatter). Stir to combine. 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. Stir in the mirin. Cover to keep warm.
3
Marinate the vegetables
Meanwhile, in a bowl, whisk together the sugar, vinegar, and sesame oil until the sugar has dissolved. Add to the bowl of prepared cucumbers and radish; season with salt and pepper. Stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.
4
Cook the fish & serve your dish
Meanwhile, pat the tilapia dry with paper towels. Season on both sides with salt, pepper, and all but a pinch of the togarashi. In a large pan (nonstick, if you have one), heat 2 tablespoons 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.* Turn off the heat. Serve the finished rice topped with the cooked tilapia, marinated vegetables (including any liquid), and ponzu mayo. Garnish with the remaining togarashi. Enjoy!
*An instant-read thermometer should register 145°F.
Tips from Home Chefs
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