Vietnamese Tilapia with Turmeric and Dill

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)
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 30 Minutes
Total: 2 Hours, 30 Minutes

Nutritional Information

Amount per serving
  • Calories: 368
  • Fat: 15.3g
  • Saturated fat: 3g
  • Monounsaturated fat: 6.6g
  • Polyunsaturated fat: 4.6g
  • Protein: 39g
  • Carbohydrate: 21g
  • Fiber: 4g
  • Cholesterol: 85mg
  • Iron: 2mg
  • Sodium: 419mg
  • Calcium: 75mg

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. 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. 2. Remove fish from marinade; discard marinade and solids. Combine fish and peanut oil in a bowl; toss to coat.
  3. 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.

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