Teriyaki Tilapia Bowls with brown lentils, oven roasted green veggies, and teriyaki sauce are so healthy, use easy to find ingredients, and leaves you satisfied!
Hey y’all! I told you last week that the hubby and I were headed to Big Bend National Park for a long weekend of backpacking and exploring that little pocket of Texas. I’m working on a post to show you what we did and how unexpectedly beautiful that part of the world is, so watch for that in the next week or two! All I’ll say about it right now is that we had such a good time and are hoping to go back sometime soon, but hopefully we can make the journey on the Amtrak next time instead of driving.
If you’ve ever been backpacking, you know that your meals have to be extremely lightweight, but also full of calories, carbs, and fat to keep you going on those long hikes. It feels a little bit like you’re reverting back to teenage eating habits with things like bean and cheese burritos for dinner and tuna, cheese, and salami for lunch. Fresh fruits or vegetables aren’t really a thing while backpacking because they’re generally heavy, won’t keep very long in a warm backpack, and aren’t the most filling. So, after getting back this weekend, we were in desperate need of some fresh produce in our bellies!
I love making dinners that are completely contained in one bowl, because usually the meal prep is as simple as choosing a protein or two, throwing some veggies on top, then drizzling it with a yummy sauce! For this bowl, I used some tilapia that we had in the freezer alongside some roasted fresh broccoli, roasted fresh zucchini, and roasted (previously frozen) shelled edamame. It was mean, green, and OH SO GOOD!
I chose to use brown lentils (<<<–affiliate link) as our base because they’re high in protein and high in fiber, which is what we needed after our trip. If you’re not a lentils fan or don’t have any on hand, brown rice would be a great substitute! If you’d rather omit the grains altogether, I’d recommend doubling the amount of veggies or adding in a few others like onions, red pepper, mushrooms, etc..
As you’ll see in the notes below, I used my pressure cooker to make the lentils and then roasted the tilapia and veggies on the same pan, so clean-up is minimal! This makes 4-6 servings, depending on how hungry you are and whether or not you’re feeding little mouths or big ones. It’s a great all in one bowl that I hope you love!
- 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
- ¼ cup olive oil
- 1 tablespoon sesame oil
- 6 fillets tilapia (thawed if frozen)
- 2 tablespoons olive oil
- 1 onion, thinly sliced
- 1 teaspoon minced garlic
- 1 teaspoon ground ginger
- ½ cup soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes
- 1 cup water
- 2 tablespoon cornstarch
- Preheat oven to 450 degrees.
- Begin by cooking the lentils either on the stovetop (instructions here) or in your pressure cooker.
- If using your pressure cooker, add lentils, water, broth, and salt to pot, then set to high pressure for 20 minutes. When time is up, let the pressure naturally release before serving.
- While lentils are cooking, toss together your edamame, chopped zucchini, broccoli, salt, pepper, olive oil, and sesame oil in a large mixing bowl until everything is evenly coated.
- Pour veggies out onto large baking sheet and spread into a flat layer.
- Roast for 15-20 minutes, or until broccoli florets are started to brown on top. At this point, take veggies out of the oven and use a spatula to stir them around a bit.
- Reduce oven temperature to 425 degrees.
- Move all the veggies to one side of the pan and place your tilapia fillets on the other side of the pan. You might want to add a touch more olive oil before doing this, so that your tilapia won't stick.
- Sprinkle tilapia with salt and pepper to taste.
- Put back in oven and bake for 10-15 minutes, or until fish flakes easily with a fork.
- While fish is baking, in a small saucepan, cook onion in olive oil until soft on medium high heat, then add garlic and ginger and let saute for a minute or so.
- Add soy sauce, sesame oil, rice vinegar, black pepper, and red pepper flakes, stir, and bring to a simmer.
- In glass measuring cup, whisk together water and cornstarch until no lumps are remaining.
- Pour into saucepan and stir until sauce begins to thicken.
- To assemble bowls, layer lentils, roasted veggies, tilapia, and teriyaki sauce.
- **Optional serve topped with sesame seeds and green onions.
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