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Togarashi (a favorite Japanese seasoning that highlights poppy seeds, dried orange peel, and more) makes for a zesty coating on flaky tilapia—perfectly matched by a bed of vegetables cooked with a savory-sweet sauce of miso paste, honey, and sesame oil.
8 green SmartPoints®
7 blue SmartPoints®
7 purple SmartPoints®
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To make this recipe diabetes friendly and meet the ADA nutrition guidelines for sodium, it is recommended that no additional salt be added to this recipe when prepared. See nutrition information for sodium as packaged.
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Remove the honey from the refrigerator to bring to room temperature. Wash and dry the fresh produce. Cut off and discard the stem ends of the green beans; halve crosswise. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Cut off and discard the root ends of the bok choy; roughly chop, separating the stems and leaves. In a bowl, combine the chopped garlic, quartered peppers, and chopped bok choy stems. Halve the cucumber lengthwise, then thinly slice crosswise. Place in a bowl; add the vinegar and half the sesame oil. Season with salt and pepper; stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired. In a separate bowl, whisk together the honey (kneading the packet before opening), miso paste, remaining sesame oil, and 1 tablespoon of warm water.
While the cucumber marinates, in a medium pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the halved green beans in an even layer. Cook, without stirring, 2 to 3 minutes, or until browned. Add 2 tablespoons of water (carefully, as the liquid may splatter); season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until the water has cooked off.
Add the prepared pepper mixture; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Add the chopped bok choy leaves and sauce. Cook, stirring frequently, 1 to 2 minutes, or until the leaves are wilted and the sauce is thickened. Transfer to a bowl. Taste, then season with salt and pepper if desired. Cover with foil to keep warm. Rinse and wipe out the pan.
Pat the fish dry with paper towels. Season on both sides with salt, pepper, and all but a pinch of the togarashi. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until browned and cooked through.* Turn off the heat. Serve the finished stir-fry topped with the cooked fish and marinated cucumber (discarding any liquid). Garnish with the remaining togarashi. Enjoy!
* An instant-read thermometer should register 145°F.
Tips from Home Chefs