Steamed Lemon Tilapia with Teriyaki Sauce
Introducing our “Steamed Lemon Tilapia with Teriyaki Sauce” recipe! Looking for a tasty and eco-friendly option for a quick meal? Look no further! This delicious dish is not only sustainable, but also full of nutrients that nourish your body. The combination of tender tilapia, zesty lemon and tangy teriyaki sauce creates a delicious experience that is sure to satisfy your taste buds. Perfect for busy weeknights, this recipe is a refreshing twist on a classic. Treat yourself and your loved ones to a healthy and delicious meal tonight!
Ingredients
- 3 tbsp soy sauce
- 75 ml / 2½ fl oz Mirin (we used Cooks’ Ingredients Mirin from Waitrose, see tip)
- 2 tbsp sugar
- 1 lemon, juice ½, ½ sliced
- 250 g basmati rice, rinsed in cold water
- 4x140g/5oz pieces of tilapia fillet
- 3cm piece of ginger, minced
- 1 red chili pepper, sliced, deseeded if desired
- small bunch of spring onions, sliced
Tip
Tip
If you can’t get mirin, use white wine or rice vinegar instead and add an additional 1 tablespoon sugarHealthy benefits
Tilapia is a good source of B vitamins, selenium, phosphorus and protein, but because it is largely farmed, it is low in omega-3 fatty acids. Steaming is the ideal way to prepare tilapia because it eliminates the need for additional fat and preserves the water-soluble B vitamins
Preparation steps
- Put the soy, mirin and sugar in a small saucepan with the lemon juice. Bring to the boil and simmer for 5 minutes until a slightly syrupy consistency forms. Remove and set aside.
- Place the rice in a large pot and cover with about 450ml of water. Bring to a boil, then reduce to a simmer. Let it cook for about 5 minutes – the rice should have absorbed about 3/4 of the water. Place the fish fillets on top.
- Sprinkle each with ginger, chili and a lemon wedge. Season, cover and cook until the fish and rice are cooked, about 5 minutes.
- Serve with a little sauce and sprinkle with the spring onions.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 409 | 3g | 0g | 70g | 12g | 1g | 31g | 2.23g |
Equipment and tools
To prepare this recipe you will need the following equipment and tools:
- Steamer or a large pot with a steamer insert
- Sharp knife
- dulcimer
Allergen information
This Steamed Lemon Tilapia with Teriyaki Sauce recipe contains the following allergens:
- soy sauce
Please note that this recipe may also contain allergens not listed here. It is always important to check the labels of the ingredients used.
Storage and leftovers
If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, simply steam the fish again until warmed through. Avoid reheating the rice multiple times or it may become dry. Enjoy leftovers within the recommended time frame to ensure freshness.
found in fish. Steaming also preserves the delicate flavors and textures of the fish, resulting in a light and tender fillet.
In addition to the health benefits of tilapia, this recipe contains other nutritious ingredients. Soy sauce, a key ingredient in teriyaki sauce, is rich in essential amino acids and adds a savory flavor to the dish. Mirin, a sweet rice wine, adds a pleasant sweetness to the sauce without adding excessive calories.
The ginger and red chili used in the recipe not only enhance the flavor but also provide additional health benefits. Ginger has been used for centuries to aid digestion, relieve inflammation, and strengthen the immune system. Red chili peppers contain capsaicin, a compound that has been shown to boost metabolism and help with weight control.
Commonly used as a garnish in Asian cuisine, spring onions are not only visually appealing but also provide a number of health benefits. They contain antioxidants, vitamins and minerals that support overall health and may help lower cholesterol.
Basmati rice is used as a side dish for this nutritious dish. This type of rice has a low glycemic index, meaning it does not cause a rapid rise in blood sugar levels. It is also a good source of energy and provides important nutrients such as fiber and B vitamins.
Overall, this Steamed Lemon Tilapia with Teriyaki Sauce recipe is a healthy and flavorful option for anyone looking to incorporate nutritious ingredients into their diet. With the combination of tilapia, soy sauce, ginger, red chili, spring onions and basmati rice, this dish offers a balanced meal that is both filling and health-promoting.
