Description
Delicious Teriyaki Tilapia Bowls featuring tender tilapia fillets, nutritious lentils, and vibrant vegetables, all drizzled with a homemade teriyaki sauce.
Ingredients
2 cups brown lentils
rinsed
2 cups water
2 cups chicken broth
1 teaspoon salt
2 cups frozen
shelled edamame
1 large zucchini
chopped
1 large head broccoli
chopped into bite sized pieces
2 teaspoons salt
1 teaspoon black pepper
1/4 cup olive oil
1 tablespoon sesame oil
6 fillets tilapia
2 tablespoons olive oil
1 onion
thinly sliced
1 teaspoon minced garlic
1 teaspoon ground ginger
1/2 cup soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1/2 teaspoon black pepper
1/2 teaspoon red pepper flakes
1 cup water
2 tablespoon cornstarch
Instructions
- In a pot, combine brown lentils, water, chicken broth, and 1 teaspoon salt. Bring to a boil, then reduce to a simmer and cook for about 20-25 minutes until lentils are tender.
- In a large skillet, heat 1/4 cup olive oil and 1 tablespoon sesame oil over medium heat. Add the zucchini, broccoli, and edamame. Season with 2 teaspoons salt and 1 teaspoon black pepper. Sauté for 5-7 minutes until vegetables are tender.
- In another pan, heat 2 tablespoons olive oil over medium heat. Add the sliced onion and minced garlic, cooking until softened. Stir in the ground ginger, soy sauce, 1 tablespoon sesame oil, rice vinegar, black pepper, and red pepper flakes. Combine 1 cup water with cornstarch in a small bowl, then add to the sauce, stir until thickened.
- Add the thawed tilapia fillets to the pan with the sauce, cooking for 4-5 minutes on each side until cooked through and flakey.
- To assemble, divide the lentils among bowls, top with sautéed vegetables and tilapia. Drizzle additional teriyaki sauce on top, if desired.
Notes
For extra flavor, marinate the tilapia in the teriyaki sauce before cooking. Feel free to swap in any vegetables you have on hand.
- Prep Time: 20
- Cook Time: 30
- Category: Main Course
- Method: stovetop
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 420 kcal
- Sugar: 7 g
- Sodium: 820 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 10 g
- Protein: 32 g
- Cholesterol: 70 mg
Keywords: Teriyaki Tilapia Bowls, dinner recipes, healthy meals, lentil bowls, seafood