Cal Smart 'Poke' Tilapia Crunch Bowls
with Wild Rice and Spicy Mayo Drizzle
This calorie-smart spin on a poke bowl features seared tilapia tossed in miso sauce. It's topped with crispy shallots and a spicy mayo drizzle to give it some serious pizzazz!
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
300 g
Tilapia Fillets
(Contains Tilapia)
½ cup
Wild Rice Medley
56 g
Red Cabbage, shredded
1 g
Mini Cucumber
1 unit(s)
Mini Sweet Pepper
1 tbsp
Rice Vinegar
(Contains Sulphites)
1 tbsp
Sesame Oil
(Contains Sesame)
28 g
Crispy Shallots
(Contains Sulphites, Wheat)
1 unit(s)
Miso Broth Concentrate
(Contains Soy)
2 tbsp
Spicy Mayo
(Contains Egg, Mustard)
Not included in your delivery
½ tsp
Sugar*
½ tbsp
Unsalted Butter*
(Contains Milk)
0.38 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Instructions
Before starting, wash and dry all produce. Stir together wild rice medley, 1 cup (2 cups) water and 1/8 tsp (1/4 tsp) salt in a medium pot. Bring to a boil over high heat. Once boiling, reduce heat to medium-low. Cover and cook until rice is tender and liquid is absorbed, 18-20 min. Remove from heat. Set aside, still covered.
Meanwhile, core, then cut pepper into 1/8-inch slices.Halve cucumber lengthwise, then cut into 1/4-inch half-moons.Add cabbage, vinegar, half the sesame oil and 1/4 tsp (1/2 tsp) sugar to a medium bowl. Season with salt and pepper, to taste, then toss to coat. Set aside.
Heat a large non-stick pan over medium-high heat.While the pan heats, pat tilapia dry with paper towels. Season with salt and pepper.When hot, add 1/2 tbsp butter, then swirl the pan until melted. (NOTE: For 4 ppl, cook tilapia in 2 batches using 1/2 tbsp butter per batch.)Add tilapia. Cook, flipping halfway through, until golden-brown and cooked through, 2-3 min per side.**
While tilapia cooks, combine miso broth concentrate, 1/4 tsp (1/2 tsp) sugar and 2 tbsp (4 tbsp) water in a small bowl.Combine spicy mayo and 1 tsp (2 tsp) water in another small bowl. When done, transfer tilapia to a plate. Remove the pan from heat, then add miso mixture. Warm, stirring often, until mixture thickens slightly, 30 sec-1 min.
Using 2 forks, flake tilapia into bite-size pieces. Return tilapia to the pan with miso sauce, then gently toss to coat.Drizzle remaining sesame oil over pot with rice. Season with salt and pepper, to taste, then fluff with a fork.
Divide rice between bowls. Top with cucumbers, cabbage, peppers and tilapia. If desired, drizzle any remaining vinaigrette from cabbage bowl over veggies.Drizzle bowls with spicy mayo, then sprinkle crispy shallots over top.
