Teriyaki Tilapia with Vegetables & Garlic-Ginger Rice

Teriyaki Tilapia

with Vegetables & Garlic-Ginger Rice

40 MIN
2 Servings
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  • with Shrimp
    includes 10 oz Sustainably Sourced Tail-On Shrimp (Peeled & Deveined) View recipe
  • with Tilapia
    includes 2 Sustainably Sourced Tilapia Fillets
  • with Tilapia

    From the Test Kitchen

    For our take on the Japanese favorite, we’re combining soy glaze and mirin (or sweet rice wine) to spoon over tilapia as it sears in the pan, resulting in the irresistibly savory-sweet flavor for which the sauce is prized. We’re serving it alongside aromatic rice and stir-fried bok choy and carrots, then giving it all a little kick of heat with a garnish of furikake.
    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 600 Calories Or Less
    • Nutrition
      PER SERVING
    • Calories
      540 Cals (est.)
    View Full Nutrition
    Nutrition Label
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    fresh
    ingredients
    Teriyaki Tilapia with Vegetables & Garlic-Ginger Rice
    Title
    • 2 Tilapia Fillets
    • ½ cup Long Grain White Rice
    • 6 oz Carrots
    • 10 oz Baby Bok Choy
    • 2 cloves Garlic
    • 1 Piece Ginger
    • 2 Tbsps Soy Glaze
    • 1 Tbsp Sesame Oil
    • 1 Tbsp Rice Vinegar
    • 1 Tbsp Mirin (Salted Cooking Wine)
    • 1 tsp Furikake
    time-saving
    tips & techniques
    Make the garlic-ginger rice
    1 Make the garlic-ginger rice

    Peel and roughly chop 2 cloves of garlic. Peel the ginger; finely chop to get 1 teaspoon (you may have extra). In a medium pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped garlic and chopped ginger; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Add the rice, a big pinch of salt, and 1 cup 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. 

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

    Meanwhile, wash and dry the fresh produce. Peel the carrots and thinly slice on an angle. Cut off and discard the root ends of the bok choy; thinly slice crosswise, separating the stems and leaves. In a bowl, combine the soy glaze, mirin, and 1/4 cup 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 sliced carrots; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until lightly browned. Add the sliced bok choy stems; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the sliced bok choy leaves and vinegar (carefully, as the liquid may splatter). Cook, stirring constantly, 30 seconds to 1 minute, or until combined and the leaves are wilted. Transfer to a bowl; cover with foil to keep warm. Rinse and wipe out the pan.

    Cook the tilapia & serve your dish
    4 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 the remaining sesame oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes, or until browned. Flip and cook 2 minutes. Add the glaze (carefully, as the liquid may splatter). Cook, frequently spooning the glaze over the tilapia, 1 to 2 minutes, or until the tilapia is coated and cooked through.* Turn off the heat. Serve the cooked tilapia (including any glaze from the pan) with the cooked vegetables and garlic-ginger rice. Garnish with the furikake. Enjoy! 

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

    Tips from Home Chefs

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    Make the garlic-ginger rice
    1 Make the garlic-ginger rice

    Peel and roughly chop 2 cloves of garlic. Peel the ginger; finely chop to get 1 teaspoon (you may have extra). In a medium pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped garlic and chopped ginger; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Add the rice, a big pinch of salt, and 1 cup 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. 

    2 Prepare the remaining ingredients & make the glaze

    Meanwhile, wash and dry the fresh produce. Peel the carrots and thinly slice on an angle. Cut off and discard the root ends of the bok choy; thinly slice crosswise, separating the stems and leaves. In a bowl, combine the soy glaze, mirin, and 1/4 cup of water

    Prepare the remaining 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 sliced carrots; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until lightly browned. Add the sliced bok choy stems; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the sliced bok choy leaves and vinegar (carefully, as the liquid may splatter). Cook, stirring constantly, 30 seconds to 1 minute, or until combined and the leaves are wilted. Transfer to a bowl; cover with foil to keep warm. Rinse and wipe out the pan.

    4 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 the remaining sesame oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes, or until browned. Flip and cook 2 minutes. Add the glaze (carefully, as the liquid may splatter). Cook, frequently spooning the glaze over the tilapia, 1 to 2 minutes, or until the tilapia is coated and cooked through.* Turn off the heat. Serve the cooked tilapia (including any glaze from the pan) with the cooked vegetables and garlic-ginger rice. Garnish with the furikake. Enjoy! 

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

    Cook the tilapia & serve your dish