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Smart Miso-Honey Tilapia and Salad Greens
New
Very High Fibre
High Protein
Quick
Smart Miso-Honey Tilapia and Salad Greens

with Edamame, Avocado and Crispy Shallots

8 min
Difficulty: 1/3
Japanese

Ingredients: Tilapia fillets • Avocado • Spinach • Red cabbage • Edamame (soy) • Rice vinegar (rice vinegar, sugar, salt) • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Crispy shallots (wheat) (onion, palm oil, wheat flour, salt) • Honey • Miso stock concentrate (soy) (sugars (maltodextrin, glucose), water, soybean, rice, salt, alcohol) • Sesame seeds.

Allergens

Wheat
Crustaceans
Peanuts
Tree nuts
Soy
May contain traces of allergens
Tilapia
Milk
Egg
Mustard
Wheat
Sulphites
Gluten
Sesame
Fish

Tags

Very High Fibre
High Protein
Pan-asian-plates
Dinner-bowls
Quick
Under 50g of Carbs
Under 650 Calories
Ingredients
Tilapia

Tilapia

300 g

Baby Spinach

Baby Spinach

113 g

Spring Mix

Spring Mix

28 g

Red Cabbage, shredded

Red Cabbage, shredded

56 g

Edamame

Edamame

56 g

Avocado

Avocado

1 unit(s)

Sesame Seeds

Sesame Seeds

9 g

Crispy Shallots

Crispy Shallots

28 g

Seasoned Rice Vinegar

Seasoned Rice Vinegar

2 tbsp

Honey

Honey

1 unit(s)

Miso Broth Concentrate

Miso Broth Concentrate

1 unit(s)

Oil*

Oil*

1.5 tbsp

Salt*

Salt*

0.125 tsp

Pepper*

Pepper*

0.125 tsp

Preparation
1
Toast sesame seeds
  • Before starting, wash and dry all produce.
  • Heat a large non-stick pan over medium-high.
  • When hot, add sesame seeds to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!) Transfer to a small bowl.
2
Marinate cabbage
  • To a large bowl, add vinegar, half the honey and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper. Stir to combine.
  • Add cabbage and half the sesame seeds. Toss to coat. Set aside.
3
Cook tilapia
  • Reheat the same pan from step 1 over medium-high.
  • While the pan heats, pat tilapia dry with paper towels. Season with salt and pepper.
  • When the pan is hot, add 1 tbsp (2 tbsp) oil, then tilapia. Pan-fry for 3-4 min per side, until golden and cooked through.** Transfer tilapia to a plate.
  • Add edamame to the pan. Cook, stirring occasionally, for 3-4 min, until heated through.
  • Meanwhile, break tilapia up into large flakes. Return tilapia to the pan.
  • Remove from heat. Add miso broth concentrate and remaining honey. Set aside.
4
Finish prep
  • Halve, pit, then peel avocado. Cut into 1/2-inch pieces. Season with salt and pepper.
5
Finish and serve
  • To bowl of cabbage, add baby spinach and spring mix. Toss to coat.
  • Divide salad between plates.
  • Top with tilapia and avocado.
  • Sprinkle crispy shallots and remaining sesame seeds over top.
6
Modularity step (under step 3)

If you've opted to get tilapia, while the pan heats, pat tilapia dry with paper towels. Season with salt and pepper. When the pan is hot, add 1 tbsp  (2 tbsp) oil, then tilapia. Pan-fry for 3-4 min per side, until golden and cooked through.** Transfer tilapia to a plate. Add edamame to the pan. Cook, stirring occasionally, for 3-4 min, until heated through. Meanwhile, break tilapia up into large flakes. Return tilapia to the pan. Remove from heat. Add miso broth concentrate and remaining honey. Set aside. Follow the rest of the recipe as written.

Nutrition per serving

580

kcal

Calories

38

g

Fat

9

g

Saturated Fat

34

g

Carbohydrate

14

g

Sugar

11

g

Dietary Fiber

39

g

Protein

75

mg

Cholesterol

960

mg

Sodium

0.5

g

Trans Fat

1550

mg

Potassium

175

mg

Calcium

5

mg

Iron

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