Description
These Teriyaki Tilapia Bowls are a nutritious and flavorful dish featuring tender tilapia fillets, a variety of colorful vegetables, and hearty brown lentils, all brought together 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 tablespoons cornstarch
Instructions
- In a large pot, combine the brown lentils, water, chicken broth, and salt. Bring to a boil, then reduce heat and simmer for about 30 minutes or until lentils are tender.
- In a separate skillet, heat olive oil and sesame oil over medium heat. Add the onion, garlic, and ginger, sautéing until the onion is translucent.
- Stir in the soy sauce, rice vinegar, black pepper, red pepper flakes, and water. Bring mixture to a simmer.
- Dissolve cornstarch in a small amount of water and add to the sauce to thicken it.
- Add the zucchini, broccoli, and edamame to the skillet. Cook for 5-7 minutes until veggies are tender.
- Season tilapia fillets with salt and pepper, then add to the vegetable mixture, cooking until tilapia is flaky and cooked through, about 4-5 minutes.
- Serve the cooked lentils topped with the teriyaki veggie and tilapia mixture.
Notes
Feel free to substitute or add your favorite vegetables. This dish can also be made with other types of fish or tofu for a vegetarian option.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: baking
- Cuisine: Japanese
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, healthy recipe, fish bowl, lentils, teriyaki sauce