Quick Fix: Ginger and Scallion Steamed Tilapia over Chinese Noodles
I found this delicious and very easy way to steam fish. It’s in the oven instead of over boiling liquid. It helps retain moisture and flavor. The combination of ginger, scallions and garlic form a flavorful sauce for steamed tilapia. It takes a few minutes to prepare ingredients, but then the oven does the rest of the work.
Serving the fish over Chinese noodles makes a perfect pairing for the sauce. These are very thin noodles. There are several types. I use wheat-based noodles which take only 3 minutes to boil. You can also use angel hair pasta for this dinner.
HELPFUL HINTS:
A small sheet pan with sides can be used instead of a 10-by-8-inch baking dish.
Sole, snapper, mahi mahi or flounder can be used instead of tilapia.
Sesame oil can be used instead of toasted sesame oil.
Fish broth can be used instead of dry sherry.
COUNTDOWN:
Preheat oven to 450 degrees.
Prepare ingredients.
Make steamed tilapia.
While tilapia steams in the oven, boil water and cook noodles.
SHOPPING LIST:
To buy: 3/4 pound tilapia, 1 bunch scallions, 1 bottle ground ginger,1 bunch cilantro, 1 small bottle reduced sodium soy sauce, 1 small bottle dry sherry, 1 small bottle honey, 1 bottle toasted sesame oil, 1 can vegetable oil spray and 1 package Chinese noodles.
Staples: garlic, salt and black peppercorns.
Ginger Scallion Steamed Tilapia
Recipe by Linda Gassenheimer
Vegetable oil spray
5 scallions, thinly sliced (about1 cup)
4 garlic cloves finely chopped
3 teaspoons ground ginger
3/4 pound tilapia fillets
2 tablespoons reduced-sodium soy sauce
6 tablespoons dry sherry
1 tablespoon honey
1 1/2-tablespoons toasted sesame oil
Salt and freshly ground black pepper
1/4 cup cilantro leaves
Preheat oven to 450 degrees. Spray a 10-by-8-inch baking dish with vegetable oil spray. Scatter the scallions, garlic and ginger over the bottom of the pan. Place tilapia on top. In a small bowl, mix soy sauce, sherry, honey and sesame oil together. Add salt and pepper to taste. Spoon half the sauce over the tilapia. Cover the dish tightly with foil. Place dish on middle shelf of the preheated oven and bake 15 minutes. A meat thermometer should read 130 degrees. Remove tilapia to two dinner plates placing the fish on top of the noodles. Place the vegetables and sauce from the dish around the tilapia and pour the remaining half of the sauce on top of tilapia. Sprinkle cilantro leaves on top.
Yield 2 servings.
Per serving: 411 calories (34 percent from fat), 15.5 g fat (3.0 g saturated, 6.5 g monounsaturated), 84 mg cholesterol, 36.2 g protein, 22.8 g carbohydrates, 2.1 g fiber, 617 mg sodium.
Chinese Noodles
Recipe by Linda Gassenheimer
3 ounces Chinese noodles
2 teaspoons sesame oil
While tilapia steams, place a large pot 3/4 filled with water on to boil. When boiling add the noodles and boil 3 minutes. (If using angel hair pasta, boil 8 minutes.) Drain noodles; place back in pot and add sesame oil. Toss well. Divide the noodles in half and place them on two dinner plates. Serve the tilapia vegetables and sauce on top.
Yield 2 servings.
Per serving: 198 calories (23 percent from fat), 5.2 g fat (0.8 g saturated, 1.9 g monounsaturated), no cholesterol, 5.6 g protein, 31.9 g carbohydrates, 1.6 g fiber, 2 mg sodium.
(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.)
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