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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!

Teriyaki Tilapia Bowls

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  • Author: Kitschen Cat
  • Total Time: 50 mins
  • Yield: 6 1x

Ingredients

Scale

Lentils

  • 2 cups brown lentils, rinsed
  • 2 cups water
  • 2 cups chicken broth (affiliate)
  • 1 teaspoon salt

Veggies & Tilapia

  • 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 (affiliate)
  • 1 tablespoon sesame oil
  • 6 fillets tilapia (thawed if frozen)

Teriyaki Sauce

  • 2 tablespoons olive oil (affiliate)
  • 1 onion, thinly sliced
  • 1 teaspoon minced garlic
  • 1 teaspoon ground ginger
  • 1/2 cup soy sauce (affiliate)
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar (affiliate)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes
  • 1 cup water
  • 2 tablespoon cornstarch

Instructions

  1. Preheat oven to 450 degrees.
  2. Begin by cooking the lentils either on the stovetop (instructions here) or in your pressure cooker.
  3. 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.
  4. 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.
  5. Pour veggies out onto large baking sheet and spread into a flat layer.
  6. 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.
  7. Reduce oven temperature to 425 degrees.
  8. 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.
  9. Sprinkle tilapia with salt and pepper to taste.
  10. Put back in oven and bake for 10-15 minutes, or until fish flakes easily with a fork.
  11. 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.
  12. Add soy sauce, sesame oil, rice vinegar, black pepper, and red pepper flakes, stir, and bring to a simmer.
  13. In glass measuring cup, whisk together water and cornstarch until no lumps are remaining.
  14. Pour into saucepan and stir until sauce begins to thicken.
  15. To assemble bowls, layer lentils, roasted veggies, tilapia, and teriyaki sauce.
  16. **Optional serve topped with sesame seeds and green onions.
  • Prep Time: 10 mins
  • Cook Time: 40 mins

Find it online: https://www.kitschencat.com/teriyaki-tilapia-bowls/