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.
*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.
*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.