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Sweet & Spicy Glazed Tilapia
with Brown Rice, Asparagus & Peanuts
30 MIN
2 Servings
From the Test Kitchen
This simple, flavorful dish features flaky tilapia cooked with a delectable mix of spicy sambal, sweet honey, and soy glaze—the perfect match for sides of brown rice and a colorful, ponzu-dressed vegetable sauté.
8-16 PersonalPoints range 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 PersonalPoints? Choose nonstick cooking spray (0 PersonalPoints) instead of olive oil (1 PersonalPoint 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
600 Calories Or Less
-
NutritionPER SERVING
-
Calories570 Cals (est.)
View Full Nutrition
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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
Title
-
2 Tilapia Fillets
-
½ cup Brown Rice
-
2 cloves Garlic
-
2 Scallions
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6 oz Asparagus
-
1 Aloha Pepper
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2 Tbsps Soy Glaze
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1 Tbsp Vegetarian Ponzu Sauce
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3 Tbsps Roasted Peanuts
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1 Tbsp Sambal Oelek
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4 tsps Honey
time-saving
tips & techniques
step-by-step
instructions
1
Cook the rice
Remove the honey from the refrigerator to bring to room temperature. In a small pot, combine the rice, 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, 23 to 25 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork.
2
Prepare the ingredients & make the glaze
Meanwhile, wash and dry the fresh produce. Snap off and discard the tough, woody stem ends of the asparagus; halve crosswise. Cut off and discard the stem of the pepper. Quarter lengthwise; remove the ribs and seeds, then thinly slice lengthwise. Peel and roughly chop 2 cloves of garlic. Thinly slice the scallions, separating the white bottoms and hollow green tops. Roughly chop the peanuts. In a bowl, whisk together the honey (kneading the packet before opening), soy glaze, 2 tablespoons of water, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be.
3
Cook & dress the vegetables
In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the halved asparagus; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the sliced pepper, chopped garlic, and sliced white bottoms of the scallions; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Turn off the heat. Transfer to a bowl; add the ponzu sauce and stir to coat. Cover with foil to keep warm. Wipe out the pan.
4
Cook the fish & serve your dish
Pat the fish 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 fish. Cook 3 to 4 minutes, or until lightly browned. Flip and cook 1 to 2 minutes. Add the glaze (carefully, as the liquid may splatter). Cook, frequently spooning the glaze over the fish, 1 to 2 minutes, or until the glaze is slightly thickened and the fish is coated and cooked through.* Turn off the heat. Serve the cooked fish (including any glaze from the pan) with the cooked rice and dressed vegetables. Garnish with the chopped peanuts and sliced green tops of the scallions. Enjoy!
*The USDA recommends a minimum safe cooking temperature of 145°F for fish.
1
Cook the rice
Remove the honey from the refrigerator to bring to room temperature. In a small pot, combine the rice, 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, 23 to 25 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork.
2
Prepare the ingredients & make the glaze
Meanwhile, wash and dry the fresh produce. Snap off and discard the tough, woody stem ends of the asparagus; halve crosswise. Cut off and discard the stem of the pepper. Quarter lengthwise; remove the ribs and seeds, then thinly slice lengthwise. Peel and roughly chop 2 cloves of garlic. Thinly slice the scallions, separating the white bottoms and hollow green tops. Roughly chop the peanuts. In a bowl, whisk together the honey (kneading the packet before opening), soy glaze, 2 tablespoons of water, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be.
3
Cook & dress the vegetables
In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the halved asparagus; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the sliced pepper, chopped garlic, and sliced white bottoms of the scallions; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Turn off the heat. Transfer to a bowl; add the ponzu sauce and stir to coat. Cover with foil to keep warm. Wipe out the pan.
4
Cook the fish & serve your dish
Pat the fish 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 fish. Cook 3 to 4 minutes, or until lightly browned. Flip and cook 1 to 2 minutes. Add the glaze (carefully, as the liquid may splatter). Cook, frequently spooning the glaze over the fish, 1 to 2 minutes, or until the glaze is slightly thickened and the fish is coated and cooked through.* Turn off the heat. Serve the cooked fish (including any glaze from the pan) with the cooked rice and dressed vegetables. Garnish with the chopped peanuts and sliced green tops of the scallions. Enjoy!
*The USDA recommends a minimum safe cooking temperature of 145°F for fish.
Tips from Home Chefs