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Sweet Chili Tilapia & Sesame Breadcrumbs
with Garlic Rice & Green Beans
35 MIN
4 Servings
From the Test Kitchen
This dish is packed with umami (or savory) flavors thanks to a sweet chili-sambal glaze we're spooning over flaky tilapia fillets, and crispy panko breadcrumbs cooked with nutty sesame oil to sprinkle on top. For bright, aromatic accompaniments, we're serving them with sides of garlic rice and sautéed green beans and mushrooms.
13 Points value 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 Points? Choose nonstick cooking spray (0 Points) instead of olive oil (1 Points value per teaspoon) to coat your pan before heating.
Dietary Information
WW Recommended
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NutritionPER SERVING
-
Calories540 Cals (est.)
fresh
ingredients
Title
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4 Tilapia Fillets
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¼ cup Sweet Chili Sauce
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2 Scallions
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2 cloves Garlic
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1 cup Long Grain White Rice
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½ lb Mushrooms
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1 oz Salted Butter
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1 Tbsp Sambal Oelek
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1 Tbsp Sesame Oil
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¼ cup Panko Breadcrumbs
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1 tsp Black & White Sesame Seeds
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2 Tbsps Soy Sauce
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¾ lb Green Beans
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2 Tbsps Apple Cider Vinegar
step-by-step
instructions
1
Prepare the ingredients & make the glaze
Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Cut the mushrooms into bite-sized pieces. Cut off and discard any stem ends from the green beans. Thinly slice the scallions, separating the white bottoms and hollow green tops. In a bowl, combine the soy sauce, sweet chili sauce, half the vinegar, 2 teaspoons of water, and as much of the sambal oelek as you'd like, depending on how spicy you'd like the dish to be; season with salt and pepper.
2
Cook the rice
Carefully rinse the rice (sifting through for any impurities). Drain thoroughly. In a medium pot, combine the rice, chopped garlic, a big pinch of salt, and 2 cups 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.
3
Make the sesame breadcrumbs
Meanwhile, in a large pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the breadcrumbs; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until lightly browned and toasted. Transfer to a plate. Wipe out the pan.
4
Cook the vegetables
In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the mushroom pieces and green beans in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the sliced white bottoms of the scallions; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Turn off the heat and carefully stir in the remaining vinegar. Taste, then season with salt and pepper if desired. Transfer to a bowl and cover with foil to keep warm. Wipe out the pan.
5
Cook the tilapia & serve your dish
Pat the tilapia dry with paper towels. Season with salt and pepper on both sides. In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes, or until lightly browned. Flip and cook 1 to 2 minutes. Add the butter and glaze (carefully, as the liquid may splatter). Cook, constantly spooning the glaze over the tilapia, 1 to 2 minutes, or until the tilapia is coated and cooked through.* Serve the cooked tilapia (including any glaze from the pan) with the garlic rice and cooked vegetables. Top the tilapia with the sesame breadcrumbs. Garnish with the sesame seeds and sliced green tops of the scallions. Enjoy!
*The USDA recommends a minimum safe cooking temperature of 145°F for fish.
1
Prepare the ingredients & make the glaze
Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Cut the mushrooms into bite-sized pieces. Cut off and discard any stem ends from the green beans. Thinly slice the scallions, separating the white bottoms and hollow green tops. In a bowl, combine the soy sauce, sweet chili sauce, half the vinegar, 2 teaspoons of water, and as much of the sambal oelek as you'd like, depending on how spicy you'd like the dish to be; season with salt and pepper.
2
Cook the rice
Carefully rinse the rice (sifting through for any impurities). Drain thoroughly. In a medium pot, combine the rice, chopped garlic, a big pinch of salt, and 2 cups 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.
3
Make the sesame breadcrumbs
Meanwhile, in a large pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the breadcrumbs; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until lightly browned and toasted. Transfer to a plate. Wipe out the pan.
4
Cook the vegetables
In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the mushroom pieces and green beans in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the sliced white bottoms of the scallions; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Turn off the heat and carefully stir in the remaining vinegar. Taste, then season with salt and pepper if desired. Transfer to a bowl and cover with foil to keep warm. Wipe out the pan.
5
Cook the tilapia & serve your dish
Pat the tilapia dry with paper towels. Season with salt and pepper on both sides. In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes, or until lightly browned. Flip and cook 1 to 2 minutes. Add the butter and glaze (carefully, as the liquid may splatter). Cook, constantly spooning the glaze over the tilapia, 1 to 2 minutes, or until the tilapia is coated and cooked through.* Serve the cooked tilapia (including any glaze from the pan) with the garlic rice and cooked vegetables. Top the tilapia with the sesame breadcrumbs. Garnish with the sesame seeds and sliced green tops of the scallions. Enjoy!
*The USDA recommends a minimum safe cooking temperature of 145°F for fish.
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