Carb-Wise: Baked Miso-Soy Tilapia
over Quinoa-Butternut Squash ‘Rice’ with String Beans
Cooking time
25 minutes
Servings
2/4
Calories
530 /serving
When Korean-inspired flavours come a’ calling, you’ll want to answer. Full-bodied white miso paste is the starting point for a stellar glaze, supported by sweet soy and rice vinegar. Brush it over fillets of flaky tilapia before they go into the oven, and drizzle it over baked string beans at serving time. For a carb-conscious side, let’s skip regular rice in favour of butternut squash grains sautéed with garlic and worked into a pot of fluffy quinoa.
We will send you:
- 2 Tilapia fillets
- 200g Butternut squash ‘rice’ (chopped butternut squash)
- 300g String beans
- 2 Garlic cloves
- 30ml Rice vinegar
- 95g Red quinoa
- 20g White miso paste
- 60ml Sweet soy sauce
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Tilapia, Sesame, Soy, Sulphites, Wheat
You will need:
Medium pot
Medium pan
Strainer
Whisk
Sheet pan
Grater
Oil
Salt
Basting brush
Parchment paper
Total Fat
7 g
Saturated Fat
5 g
Sodium
2380 mg
Total Carb
94 g
Sugars
42 g
Protein
41 g
Fibre
11 g
Preparation
Cook the quinoa
Preheat the oven to 450°F. Using a strainer, rinse the quinoa. In a medium pot, combine the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 16 to 18 min., until tender. Fluff and keep warm.
Sauté the squash rice
Meanwhile, grate the garlic. In a medium pan, heat a drizzle of oil on medium-high. Add the squash rice and sauté, 2 to 4 min., until beginning to soften. Add ½ the garlic and sauté, 1 min., until the squash rice has softened and the garlic is fragrant; season with ½ the spices.
Make the glaze
Meanwhile, in a small bowl, whisk the vinegar, miso, soy sauce, remaining garlic and 1 tbsp oil (double for 4 portions).
Prepare the string beans & tilapia
Remove the stem ends of the string beans. On a lined sheet pan, toss with a drizzle of oil and the remaining spices. Pat the tilapia dry with paper towel. Add to the pan and brush with ½ the glaze.
Bake the string beans & tilapia
Bake the string beans and tilapia, 8 to 10 min., until the tilapia* is cooked through and the string beans are crisp-tender.
Finish & serve
To the pot of quinoa, add the squash rice; stir well. Divide the quinoa-squash rice between your plates. Top with the string beans and tilapia. Drizzle the string beans with 2 tbsp of the remaining glaze (double for 4 portions). Serve the remaining glaze on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
