Thai-Style Glazed Tilapia with Sautéed Vegetables & Crispy Onions

Thai-Style Glazed Tilapia

with Sautéed Vegetables & Crispy Onions

30 MIN
2 Servings
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Vegetarian
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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

The star of this dish is the umami-rich glaze (made from yellow curry paste, soy sauce, and honey) we’re using to baste flaky tilapia fillets, an easy technique for even cooking that imbues the fish with all the glaze’s bright flavors. It's all complete with a bed of white rice and a side of tender bell pepper and verdant green beans—tossed with both sesame oil and seeds.
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  • Nutrition
    PER SERVING
  • Calories
    840 Cals (est.)
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fresh
ingredients
Thai-Style Glazed Tilapia with Sautéed Vegetables & Crispy Onions
Title
  • 2 Tilapia Fillets
  • ½ cup Long Grain White Rice
  • 1 Bell Pepper
  • 6 oz Green Beans
  • 1 Tbsp Yellow Curry Paste
  • 2 tsps Honey
  • 1 Tbsp Soy Sauce
  • ¼ cup Rice Flour
  • 1 Tbsp Sesame Oil
  • 3 Tbsps Roasted Peanuts
  • ⅓ cup Crispy Onions
  • 1 Piece Ginger
  • 1 tsp Black & White Sesame Seeds
time-saving
tips & techniques
How To: Hold a Chef's Knife
step-by-step
instructions
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Cook the rice
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, 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 ingredients & make the glaze
2 Prepare the ingredients & make the glaze

Meanwhile, wash and dry the fresh produce. Peel the ginger; finely chop to get 2 teaspoons (you may have extra). Cut off and discard the stem of the pepper. Quarter lengthwise; remove the ribs and seeds, then cut crosswise into 1-inch pieces. Cut off and discard any stem ends from the green beans. Roughly chop the peanuts; place in a bowl. Add the crispy onions and stir to combine. In a separate bowl, whisk together the honey (kneading the packet before opening), soy sauce, 1/4 cup of warm water, and as much of the curry paste as you’d like, depending on how spicy you’d like the dish to be.

Cook the vegetables
3 Cook the vegetables

In a large pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped ginger, pepper pieces, and green beans; season with salt and pepper. Cook, stirring frequently, 5 to 7 minutes, or until softened. Transfer to a bowl and stir in the sesame seeds. Cover with foil to keep warm. Wipe out the pan.

Cook the fish & serve your dish
4 Cook the fish & serve your dish

Pat the fish dry with paper towels; season with salt and pepper on both sides. Place the flour on a large plate. Working one piece at a time, thoroughly coat the seasoned fish in the flour. In the same pan, heat 2 tablespoons of olive oil on medium-high until hot. Add the coated fish (tapping off any excess flour before adding). Cook 3 to 4 minutes, or until browned. Flip and cook 2 to 3 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. Serve the cooked fish (including any glaze from the pan) with the cooked rice and cooked vegetables. Garnish the fish with the peanut-onion mixture. Enjoy!

Tips from Home Chefs

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Thai-Style Glazed Tilapia

Cook the rice
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, 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 ingredients & make the glaze

Meanwhile, wash and dry the fresh produce. Peel the ginger; finely chop to get 2 teaspoons (you may have extra). Cut off and discard the stem of the pepper. Quarter lengthwise; remove the ribs and seeds, then cut crosswise into 1-inch pieces. Cut off and discard any stem ends from the green beans. Roughly chop the peanuts; place in a bowl. Add the crispy onions and stir to combine. In a separate bowl, whisk together the honey (kneading the packet before opening), soy sauce, 1/4 cup of warm water, and as much of the curry paste as you’d like, depending on how spicy you’d like the dish to be.

Prepare the ingredients & make the glaze
Cook the vegetables
3 Cook the vegetables

In a large pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped ginger, pepper pieces, and green beans; season with salt and pepper. Cook, stirring frequently, 5 to 7 minutes, or until softened. Transfer to a bowl and stir in the sesame seeds. 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. Place the flour on a large plate. Working one piece at a time, thoroughly coat the seasoned fish in the flour. In the same pan, heat 2 tablespoons of olive oil on medium-high until hot. Add the coated fish (tapping off any excess flour before adding). Cook 3 to 4 minutes, or until browned. Flip and cook 2 to 3 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. Serve the cooked fish (including any glaze from the pan) with the cooked rice and cooked vegetables. Garnish the fish with the peanut-onion mixture. Enjoy!

Cook the fish & serve your dish
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