What is tilapia? A lean freshwater white fish

Why should you eat it? Tilapia is a rich source of protein, vitamins and minerals. It’s especially a good source of the B-complex vitamins, which helps our body convert food into fuel, keeping us energized. B vitamins are also known to ease stress, reduce memory loss, and reduce the risk of heart disease. If that’s not convincing enough, tilapia is also a great source of selenium, phosphorous and potassium.


We know from my previous post that miso has many health benefits. So why not put the two together?








  • 1 tbs onion, chopped
  • 1 tsp ginger, chopped
  • 1 branch of scallion, thinly sliced
  • Extra virgin olive oil
  • 2 pieces of tilapia
  • 2 tbs + 1 tsp miso (This can be found at most Asian grocery stores. Always choose the low-sodium option)
  • 20 snap peas, de-stemmed
  • ½ cup corn (frozen or canned)




  1. Chop the onion, ginger and garlic into tiny pieces.IMG_9944
  2. Drizzle olive oil into a large pan and sauté the onion and ginger.IMG_9945
  3. Add the tilapia and miso. Cook on low heat for 4 minutes. Flip it over, add another tbs of miso and cook for another 5 minutes. Be sure to paste the miso onto every inch of the fish to ensure rich flavor in each bite. [Tip: Mixing the miso into the olive oil helps it to spread more easily.]IMG_9946
  4. In a separate medium to small pan, drizzle olive oil and place the snap peas, corn and 1 tsp of miso. Cook on medium heat for about 5-7 minutes. Stir so that the miso flavor seeps into each kernel and snap pea.  IMG_9950
  5. Create a bed of vegetables on each plate, then place the fish on top. Garnish with the thinly sliced scallion. Serve with a bowl of rice. Bon appetite!IMG_9955


Categories: Recipes, Savory

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