Wednesday, 16 October 2013

Ginger and Coriander Baked Tilapia

This is a light refreshing dish, full of superfree. The fish is light, moist and flaky with a delicate flavour, but it stands up to the punchy flavours of the sauce. The flavours just dance on your tongue.

This dish serves 2 and is 2 syns on extra easy per person.

Preheat oven 200c, 400f, gas mark 5


4 tilapia fillets
3 garlic cloves finely chopped
1 inch ginger grated
1 red chilli finely chopped
handful coriander leaves
2 tbsp light soy sauce
1 tsp sesame oil (2 syns)
1 tbsp shaoxing rice wine (2 syns)

Stir Fried Vegetables

1 onion chopped
1 red pepper chopped
½ chinese leaf lettuce
8oz oriental mushrooms
½ head broccoli
1 red chilli sliced
1 tbsp soy sauce
1 tsp fish sauce
remaining juices from the fish
handful coriander leaves


Lay the fish in a baking tray sprayed with frylight.
Combine the garlic, ginger, chilli, light soy sauce, shaoxing rice wine, sesame oil and coriander together, pour over the fish. Bake for 8 minutes.

Spray a hot wok with frylight, add the broccoli with 2 tbsp of water to create some steam to help it cook, add the stems of the chinese leaves and onions, fry for 1 minute, add the red pepper, chilli and mushrooms, fry for 2 minutes, add the soy sauce, fish sauce and remaining juices from the fish, fry for 1 minute the stir in the chinese leaves and coriander.

Serve up the vegetables and lay the fish on top, spoon over sauce and serve with basmati and wild rice.

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