Vietnamese Tilapia with Turmeric and Dill

Vietnamese Tilapia with Turmeric and Dill Recipe
Photo: Squire Fox; Styling: Kaitlyn Du Ross

 

A killer savory marinade of shallots, fish sauce, toasted sesame oil, garlic, and turmeric permeates the fish and gives it a beautiful golden color. When you sear the fish in a hot-hot pan (go for stainless steel or cast iron here), it gets fantastically browned.

Yield:

Serves 4 (serving size: about 2/3 cup onion mixture, 4 fish pieces, and 2 lemon wedges)

Recipe from

Cooking Light

Recipe Time

Hands-on: 30 Minutes
Total: 2 Hours, 30 Minutes

Nutritional Information

Calories 368
Fat 15.3 g
Satfat 3 g
Monofat 6.6 g
Polyfat 4.6 g
Protein 39 g
Carbohydrate 21 g
Fiber 4 g
Cholesterol 85 mg
Iron 2 mg
Sodium 419 mg
Calcium 75 mg

Ingredients

1/4 cup sliced shallots
1 tablespoon chopped fresh dill
1 tablespoon minced garlic
1 tablespoon grated peeled fresh ginger
2 tablespoons fish sauce
1 tablespoon dark sesame oil
1 teaspoon ground turmeric
1/2 teaspoon freshly ground black pepper
4 (6-ounce) tilapia fillets, each cut into 4 pieces
2 tablespoons peanut oil
Cooking spray
4 cups vertically sliced sweet onion
1/2 cup torn fresh dill, divided
4 green onions, cut into (2-inch) pieces
1 tablespoon lower-sodium soy sauce
2 teaspoons sugar
1/4 cup unsalted, dry-roasted peanuts, crushed
8 lemon wedges

Preparation

1. Combine first 8 ingredients in a large bowl, stirring with a whisk until smooth. Add fish; toss to coat. Cover and chill 2 hours.

2. Remove fish from marinade; discard marinade and solids. Combine fish and peanut oil in a bowl; toss to coat.

3. Heat a large heavy skillet over high heat. Coat pan with cooking spray. Add onion, 1/4 cup dill, and green onions; stir-fry 3 minutes. Add soy sauce and sugar; stir-fry 1 minute. Arrange onion mixture on a platter. Return pan to high heat. Add half of fish to pan; cook 3 minutes. Turn fish over; cook 1 minute or until fish flakes easily when tested with a fork. Place fish on platter over onion mixture. Repeat procedure with remaining fish. Sprinkle with remaining 1/4 cup dill and peanuts. Serve with lemon wedges.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Robin Bashinsky,

April 2014
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