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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 brown rice and a side of tender bell pepper and verdant green beans—tossed with both sesame oil and seeds.
7-15 PersonalPoints range
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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Remove the honey from the refrigerator to bring to room temperature. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the rice. Cook, uncovered, 17 to 19 minutes, or until tender. Turn off the heat. Drain thoroughly.
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. In a 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.
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.
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 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 with the chopped peanuts. Enjoy!
*The USDA recommends a minimum safe cooking temperature of 145°F for fish.
Tips from Home Chefs