Wednesday, July 10, 2013

Sweet and Sour Sesame Tilapia

Almost any white fish will work with this recipe.  We got this from a Nutrition Action magazine. 


1 cup apple juice
2 Tbs reduced-sodium soy sauce
2 Tbs balsamic vinegar
1/2 tsp cornstarch
1 tsp roasted sesame oil
4 Tbs sesame seeds
4 small Tilapia filets
2 Tbs canola oil

Make the sauce:
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 into the apple juice.  Simmer until thickened, about 1 minute.  Whisk in the sesame oil.

Gently press 1 Tbs of sesame seeds onto one side of each filet.  Heat the oil in a large non-stick sauté pan over medium heat.  When the oil is hot enough so the tilapia sizzles when it goes into the pan, sauté the fish, seed-side down, until the seeds are golden, about 2 minutes.  Turn and sauté until the tilapia flakes easily, 1-3 minutes.

Pour the sauce over the fish.


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