Togarashi Tilapia over Sautéed Vegetables

Togarashi Tilapia

over Sautéed Vegetables

25 MIN
3 SmartPoints®
2 Servings
Wellness at Blue Apron
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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

Togarashi (a favorite Japanese seasoning that highlights poppy seeds, dried orange peel, and more) makes for a zesty coating on flaky tilapia in this dish. It’s served over a colorful medley of sautéed bok choy, carrots, and shallot, then topped with juicy orange and crisp radishes marinated in ponzu sauce—for layers of refreshing texture and flavor in every bite.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

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  • Nutrition
    PER SERVING
  • Calories
    340 Cals (est.)
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fresh
ingredients
Togarashi Tilapia over Sautéed Vegetables
Title
time-saving
tips & techniques
Sesame Seeds
Baby Bok Choy
Radish
Navel Orange
How To: Safely Cut Round Vegetables
Ponzu Sauce
Carrots
Shallot
Sesame Oil
How To: Hold a Chef's Knife
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients & make the relish:
1 Prepare the ingredients & make the relish:

Wash and dry the fresh produce. Cut off and discard the root end of the bok choy; roughly chop, separating the stems and leaves. Peel and thinly slice the shallot. Peel the carrots; grate on the large side of a box grater. Quarter the radishes lengthwise, then thinly slice crosswise. Peel and medium dice the orange. In a bowl, combine the sliced radishes, diced orange, and ponzu sauce. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. 

Cook the vegetables:
2 Cook the vegetables:

While the relish marinates, in a medium pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped bok choy stems and sliced shallot. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped bok choy leaves and grated carrots. Cook, stirring frequently, 30 seconds to 1 minute, or until the bok choy leaves are wilted. Transfer to a bowl. Cover with foil to keep warm. Wipe out the pan. 

Cook the fish:
3 Cook the fish:

Pat the fish dry with paper towels; season on both sides with salt, pepper and enough of the togarashi to coat (you may have extra). In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. 

Serve your dish:
4 Serve your dish:

Serve the cooked vegetables topped with the cooked fish. Garnish with the relish (discarding any liquid) and sesame seeds. Enjoy! 

Tips from Home Chefs

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Togarashi Tilapia

Prepare the ingredients & make the relish:
1 Prepare the ingredients & make the relish:

Wash and dry the fresh produce. Cut off and discard the root end of the bok choy; roughly chop, separating the stems and leaves. Peel and thinly slice the shallot. Peel the carrots; grate on the large side of a box grater. Quarter the radishes lengthwise, then thinly slice crosswise. Peel and medium dice the orange. In a bowl, combine the sliced radishes, diced orange, and ponzu sauce. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. 

2 Cook the vegetables:

While the relish marinates, in a medium pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped bok choy stems and sliced shallot. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped bok choy leaves and grated carrots. Cook, stirring frequently, 30 seconds to 1 minute, or until the bok choy leaves are wilted. Transfer to a bowl. Cover with foil to keep warm. Wipe out the pan. 

Cook the vegetables:
Cook the fish:
3 Cook the fish:

Pat the fish dry with paper towels; season on both sides with salt, pepper and enough of the togarashi to coat (you may have extra). In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. 

4 Serve your dish:

Serve the cooked vegetables topped with the cooked fish. Garnish with the relish (discarding any liquid) and sesame seeds. Enjoy! 

Serve your dish:
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