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.)
Servings 6
Calories 320kcal
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
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: 320kcal | Carbohydrates: 14g | Protein: 35g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 83mg | Sodium: 182mg | Fiber: 3g | Sugar: 3g