Sesame-Crusted Tilapia with Garlic Vegetables
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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.)
| Servings |
| 6 |
| Servings |
| 6 |
Ingredients
- 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
Servings: 
Units:
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Ingredients
Servings:
Units:
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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).
Recipe Notes
This dish was created by Chef Allan Wambaa, Aramark Sports & Entertainment
Nutrition Facts
| Calories | 320kcal |
| Total FatSaturated Fat | 13g3g |
| Cholesterol | 83mg |
| Sodium | 182mg |
| Total CarbDietary FiberSugars | 14g3g3g |
| Protein | 35g |
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Recipe Notes This dish was created by Chef Allan Wambaa, Aramark Sports & Entertainment |
Nutrition Facts
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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.