This week’s healthy recipe is Sautéed Tilapia with Sweet Soy & Asian Salad:

Do you love salads? Especially super duper yummy salads? We sure do! Which is partly why we devised this delicious recipe. The tilapia picks up the favours of the soy and the salad is a neat side addition that rounds off the dish and makes for a healthy yummy meal. Test it out for yourself! It tastes great with a glass of Crown Royal or some other whiskey.

Sautéed Tilapia with Sweet Soy & Asian Salad:

For the Sweet Soy dressing:

  • 1 cup soy sauce
  • 1 cup brown sugar
  • ¼ cup honey
  • ½ cup water
  • Juice of 1 lime
  • 2 tbsp. cornstarch
  • 2 tsp. water

For the salad:

  • ½ cup rice wine vinegar
  • Juice of 2 limes
  • 4 quartered vine ripe tomatoes
  • 1 cup cherry tomatoes cut in half
  • ¼ finely sliced sweet onion
  • 1 seeded and small diced cucumber
  • 2 tbsp. chiffonade fresh basil
  • 1 tbsp. chopped fresh (optional)
  • Kosher salt and fresh cracked black pepper to taste

For the tilapia:

  • 3 to 6 (7-oz.) fresh tilapia filets
  • Crushed coriander seeds (optional)
  • Kosher salt and fresh cracked black pepper
  • 2 tbsp. sesame oil (can substitute with vegetable oil)
    1. For the soy dressing: In a small bowl whisk together the corn starch and water and set aside. Next, bring the soy and brown sugar to a boil. Once boiling whisk in a small amount of the corn starch-water mixture until it becomes thick (think maple syrup). Lastly, finish with lime juice and set aside
    2. For the salad: Mix tether vinegar and lime juice and set aside. In a large bowl toss together tomatoes, onions, cucumbers herbs, salt and pepper and a small amount of the vinegar-lime juice dressing. Once mixed in, place in the refrigerator to cool

3. For the tilapia: Season all the tilapia with salt and pepper and crust with coriander if you desire. Next, in a large sauté pan on high heat with 2 tbsp. of sesame oil bring it to the smoking point. Once smoking, place the fish into the pan and immediately turn down the heat to medium-high. Cook for 3 minutes on each side or until golden brown and cooked through

4. To Plate: Place a small amount of sweet soy on a plate with the tilapia right on top of it. On the other side of the plate place your salad

 

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