Sesame-Crusted Tilapia with Garlic Vegetables

Sesame-Crusted Tilapia with Garlic Vegetables

Tender tilapia fillets are coated with panko and a mixture of white and black sesame seeds and served with a garlicky vegetable mixture. (Pictured with a Carrot Ginger Soup.)

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Servings 6

Ingredients

  

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Asian Garlic Vegetables

• 1 Tbsp sesame oil
• 1 tsp minced garlic
• 1 tsp fresh ginger peeled and minced
• 1 cup sugar snap peas trimmed
• 1/4 cup red radishes thinly sliced
• 3/4 cup red bell pepper seeded, cut into matchstick thin strips
• 3/4 cup green pepper seeded, cut into matchstick thin strips
• 3/4 cup yellow squash trimmed, cut into matchstick thin strips
• 2 Tbsp jalapeno pepper seeded and minced

Sesame-Crusted Tilapia

• 2 Tbsp black sesame seeds
• 2 Tbsp white sesame seeds
• 1/2 cup panko bread crumbs
• 1/4 tsp kosher salt
• 1/8 tsp ground black pepper
• 6 4-ounce tilapia fillets
• 1 Tbsp olive oil or vegetable oil

Instructions

 

Asian Garlic Vegetables

• Heat the sesame oil in a sauté pan over medium-high heat.
• Add the garlic and ginger and sauté for 1 minute.
• Add the vegetables and sauté for 3 minutes or until tender-crisp.
• Season with kosher salt and black pepper. Cover and keep hot.

Sesame-Crusted Tilapia

• Heat the oven to 400°F.
• Mix the sesame seeds, panko, salt and pepper. Press the sesame seed mixture onto the tops of the tilapia.
• Heat the oil in an oven-safe sauté pan over medium-high heat. Place the tilapia, topping-side down, in the pan. Cook for 3 to 4 minutes or until browned.
• Turn the tilapia over and place the pan in the oven. Bake for 5 minutes or until the internal temperature of the tilapia reaches 145°F.
• Plate the sesame-crusted tilapia and top with hot vegetables to serve.
• This dish as shown was served atop a carrot ginger soup (recipe not provided).

Notes

This dish was created by Chef Allan Wambaa, Aramark Sports & Entertainment

Nutrition

Calories: 320kcalCarbohydrates: 14gProtein: 35gFat: 13gSaturated Fat: 3gCholesterol: 83mgSodium: 182mgFiber: 3gSugar: 3g

Course Entrees

Keyword seafood

Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.