Steamed lemon tilapia with teriyaki sauce
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Steamed lemon tilapia with teriyaki sauce

By Good Food

Want a sustainable, good-for-you choice for a midweek meal? This fresh idea will fit the bill

  • Prep:10 mins
    Cook:20 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 409
  • fat 3g
  • saturates 0g
  • carbs 70g
  • sugars 12g
  • fibre 1g
  • protein 31g
  • salt 2.23g

Ingredients

  • 3 tbsp soy sauce
  • 75ml /2½ fl oz mirin (we used Cooks' Ingredients mirin from Waitrose, see tip)
  • 2 tbsp sugar
  • 1 lemon, juice ½, ½ sliced
  • 250g basmati rice, rinsed in cold water
  • 4x140g/5oz pieces tilapia fillet
  • 3cm/1¼ inch piece ginger, shredded
  • 1 red chilli, sliced, deseeded if you like
  • small bunch spring onions, sliced

Tip

Tip
If you can’t get mirin, use white wine or rice vinegar instead and add an extra 1 tbsp sugarHealthy benefits
Tilapia is a good source of B vitamins, selenium, phosphorus and protein, but as it is largely farmed, it is low in omega-3 fatty acids. Steaming is the ideal way to cook tilapia because it eliminates the need for extra fat and preserves the water-soluble B vitamins

Method

  1. Pour the soy, mirin and sugar in a small saucepan with the lemon juice. Bring to the boil and simmer for 5 mins until slightly syrupy. Remove and set aside.

  2. Put the rice in a large saucepan and cover with water, about 450ml. Bring to the boil, then turn down to a simmer. Cook for about 5 mins – the rice should have absorbed about 3?4 of the water. Place the fish fillets on top.

  3. Sprinkle each with ginger, chilli and a slice of lemon. Season, cover and cook for about 5 mins, until the fish and rice are cooked through. Serve with a drizzle of the sauce and sprinkled with the spring onions.

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