Steamed tilapia with ginger and sesame

    20 min

    Steaming is unbeatable when it comes to heart-healthy cuisine. Since no fat is used for cooking, these ginger and coriander-scented fillets have the luxury of a splash of aromatic sesame oil.

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    Serves: 4 

    • 2 tbsp grated fresh root ginger
    • 3 garlic cloves, finely chopped
    • ½ tsp grated lime zest
    • 4 tbsp chopped fresh coriander
    • 4 tilapia fillets, 140g (5oz) each
    • 2½ tsp toasted sesame oil
    • For the sauce
    • 2 tbsp fresh lime juice
    • 125ml (4 fl oz) water
    • 1 tsp cornflour blended with 1 tbsp water
    • 4 tbsp chopped fresh coriander

    Prep:10min  ›  Cook:10min  ›  Ready in:20min 

    1. Combine the ginger, garlic, lime zest and coriander in a small bowl. Lay the fillets skinned-side up on the work surface and sprinkle with the coriander mixture. Fold the fillets in half. Drizzle the sesame oil over the folded fish and place on a heatproof plate.
    2. Place a rack in a wok or frying pan large enough to hold the plate of fish, and add water to come up almost to the rack. Cover and bring to a simmer.
    3. Carefully place the plate of fish on the rack over the simmering water. Cover and steam for about 5 minutes or until cooked through. With a fish slice, transfer the fish to a platter and cover loosely to keep warm.
    4. To make the sauce, pour the cooking liquid from the plate into a small saucepan. Add the lime juice and water, and bring to the boil. Stir in the cornflour mixture and cook, stirring, for about 1 minute or until the sauce is lightly thickened. Stir in the coriander. Serve the sauce with the fish.

    Some more ideas

    *Fillets of lemon sole or plaice work equally well in this dish.
    Steamed fish Italian style: In place of the ginger, garlic, lime zest and coriander, make a mixture of chopped garlic, finely diced onion, chopped fresh basil, and diced deseeded tomato. Fill the tilapia with this mixture. For the sauce in step 4, add lemon juice instead of lime and replace the coriander with chopped fresh thyme, oregano or basil.

    Health points

    *A 115g (4oz) serving of tilapia has 20g of protein and less than 1g of fat, all of it heart-healthy omega-3 oil. Tilapia is becoming increasingly popular, not only due to its mild taste and sumptuous texture, but also thanks to improved fishfarming techniques.
    *Flavourful dishes like this improve the chances you'll meet the recommendation of eating seafood at least twice a week.

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