High-Protein Teriyaki Tilapia Stir-Fry with Rice

Ingredients

• 250g Raw tilapia
• 150g White rice, long grain, raw
• 100g Raw red bell pepper
• 150g Raw bok choy
• 100g Shiitake mushroom
• 15g Garlic, raw
• 20g Sriracha chili sauce
• 10g Granulated sugar

Method

1. 1Start the rice first: Rinse 150g of white rice under cold water until the water runs clear. In a medium pot, combine the rinsed rice with 300ml of water (2:1 water-to-rice ratio). Bring to a boil over high heat, then reduce to low heat, cover tightly, and simmer for 18 minutes. Once cooked, keep the lid on and remove from heat.
2. 2While the rice cooks, prepare the vegetables: Chop the red bell pepper into bite-sized pieces (about 1cm), cut the bok choy into 2cm pieces separating leaves from stems, slice the shiitake mushrooms into thin strips (about 3mm), and mince the garlic clove into fine pieces.
3. 3Make the teriyaki sauce: In a small bowl, combine 20g of sriracha chili sauce with 10g of granulated sugar. Add 2 tablespoons of water (about 30ml) and stir well to dissolve the sugar and create a smooth sauce. Set aside.
4. 4Pat the tilapia dry: Remove the 250g tilapia fillet from packaging and pat completely dry with paper towels (this ensures better browning). Season both sides lightly with salt and pepper.
5. 5Heat the pan: Place a large non-stick skillet or wok over medium-high heat (about 6/10 intensity). Allow the pan to preheat for 30 seconds. Lightly spray with cooking spray (about 1-2 spritzes).
6. 6Cook the tilapia: Place the tilapia fillet skin-side up in the hot pan. Cook for 3-4 minutes without moving it, until the bottom develops a light golden crust. Carefully flip and cook for another 2-3 minutes until the flesh is opaque and flakes easily with a fork (internal temperature 63°C/145°F). Remove to a clean plate.
7. 7Stir-fry the vegetables: In the same pan, add a light spray of cooking spray. Add the mushroom slices first and cook for 1 minute over medium-high heat. Add the minced garlic and cook for 30 seconds until fragrant. Add the bell pepper pieces and bok choy stems, stir-frying for 2 minutes. Add the bok choy leaves and cook for an additional 1 minute until all vegetables are tender-crisp.
8. 8Add the sauce: Pour the teriyaki sauce into the pan with the vegetables and toss gently to coat everything evenly. Cook for 30 seconds, allowing the sauce to heat and coat the vegetables.
9. 9Assemble the plate: Divide the cooked rice between serving plates. Top with the stir-fried vegetables and place the tilapia fillet on top or to the side. Drizzle any remaining sauce from the pan over the dish.
10. 10Serve immediately while hot. The combination of lean tilapia, fluffy rice, and crisp vegetables provides complete nutrition for muscle recovery and growth.