Tilapia with Baby Bok Choy, Mushrooms & Red Lentil Chili

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 tilapia filet, 3/4 cup bok choy, & about 1/2 cup sauce) contains 400 calories, 21 g carbohydrate, (4 g fiber), 39 g protein, 18 g fat, (4 g saturated fat), 90 mg cholesterol, and 960 mg sodium.
  • Calories per Serving: 400
  • Servings: 4
Tilapia with Baby Bok Choy, Mushrooms & Red Lentil Chili



  1. Preheat oven to 350 degrees. Add bok choy to large pot of boiling, salted water; blanch 2-3 min. Drain; transfer to bowl of ice water. Drain and set aside.
  2. Season fish with lemon pepper seasoning. Dust with pan-searing flour; pat off excess. Heat 1 Tbsp olive oil in oven-safe nonstick sauté pan on MED-HIGH until oil faintly smokes; add fish. Turn over when edges turn paper-bag brown one-quarter of the way up, 3-4 min. Reduce heat to MED-LOW; cook until internal temp reaches 120 degrees, 2-3 min. (Check by inserting thermometer halfway into thickest part of fillet.)
  3. Add basting oil and butter, carefully swirl. Baste with spoon, 4-5 min, until internal temp of tilapia reaches 130 degrees. Transfer to platter; let rest 2 min. Keep warm. Wipe pan clean with paper towel.
  4. Add remaining 2 tsp olive oil. Add mushrooms; cook, stirring frequently, on MED-HIGH, 3-5 min. Season with salt and pepper. Sprinkle with cilantro; stir in chili. Top with fillet and bok choy; cover. Warm on center rack of oven 5 min, or until heated through.


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