SWEET & SOUR SESAME TILAPIA
Lighten up this Spring with easy seafood dishes! This star seafood recipe features a an easy marinade to keep your fish moist and delicious. Almost any white fish such as flounder, black sea bass, branzino, flounder, or rainbow trout, can be used for this recipe. This 15-minute recipe calls for eight simple ingredients, many of them you may already have in your kitchen pantry! - Sari Greaves, RDN Nutrition Director www.stepaheadwellnesscenter.com
Makes 4 servings; 310 calories, 31 g protein per serving.
1 cup apple juice
2 Tbs. reduced sodium soy sauce
2 Tbs. balsamic vinegar
1/2 tsp. cornstarch
1 tsp. sesame oil
4 Tbs. sesame seeds
4 small tilapia filets
2 Tbs.canola oil
1. In a small pot, boil the apple juice until reduced by half. In a small bowl, mix the soy sauce, vinegar, and cornstarch, then stir in the apple juice. Simmer until thickened, about 1 minutes. Whisk in the sesame oil.
2. Gently press 1 Tbs. of sesame seeds onto one side of each filet. Heat the oil in a large nonstick saute pan over medium heat. Saute the fish (the tilapia will sizzle in the pan), seed-side down, until the seeds are golden, about 2 minutes.
3. Flip the tilapia over and saute additional 1-3 minutes, until fish flakes easily. Pour the sauce over the fish.
Check out www.seafoodwatch.org for a list of seafood that are sustainably caught or raised. You can download a free pocket guide for best seafood choices in your geographic area! Recipe adapted from Nutrition Action Healthletter, May 2013
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