Contributed By: sewinlove
Pampered Chef
Flavorful, pan-fried tilapia becomes a Japanese-inspired one-bowl meal with rice
and a gingery mushroom broth.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Vegetables
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 2
Origin: Asian
Special Features: Quick to Prepare (under 30 minutes)
Meal Type: Lunch
Entree
Ingredients
TI LAPIA
'12 cup (125 mL) panko crumbs
1 tbsp (15 mL) sesame seeds
1 Egg
2 Boneless, skinless tilapia fillets
(4 oz( 125g each)
3 tbsp (45 mL) Asian Seasoning Mix
2 tbsp (}o mL) vegetable oil
SHIITAKE BROTH AND RICE
1 Small carrot
1 Green onion with top
'/2 cup (125 mL) sliced shiitake mushrooms
1 3-in. (7.5-c M) piece fresh gingerroot,
Divided
2 cups (500 mL) chicken broth
1 tbsp (15 mL) reduced-sodium soy sauce
1 cup (250 mL) hot cooked white rice
Preparation
1. For tilapia, combine panko crumbs and sesame seeds in Coating Tray. Lightly beat egg in second
tray. Cut each fillet into three pieces with Boning Knife (see Chef's Corner). Coat tilapia with
seasoning mix. Dip each piece into egg and then into panko mixture. Set aside.
2. For broth, peel carrot; cut into julienne strips using Julienne Peeler. Thinly slice green onion on a
bias. Slice mushrooms. Peel gingerroot; grate 1 tsp (s mL) of the gingerroot using Microplane(j)
Adjustable Grater. Cut remaining gingerroot into '/4-in. (6-mm) slices. Combine carrot, green
onion, mushrooms, grated and sliced gingerroot, broth and soy sauce in (1.5-qt.(1.5-L) Saucepan;
bring to a boil.
3. As broth comes to a boil, add oil to (10-in.(25-cm) Skillet; heat over medium heat 1-3 minutes
or until shimmering. Carefully arrange tilapia in Skillet and cook 2-3 minutes or until browned.
Turn tilapia over; cook 2-3 minutes or until tilapia flakes easily with a fork, turning with Small
Slotted Turner.
4. For each serving, pack rice into Prep Bowl and invert into bottom of serving bowl. Ladle broth
and vegetables around rice; place tilapia over rice.
Cook's Notes
CHEF'S CORNER
Fresh shiitake mushrooms can be
purchased whole or sliced. When using
whole mushrooms, remove and discard
tough stems before slicing.
To cut tilapia into three equal pieces, slice
fillet down center into two portions. Then,
cut the thicker portion on an angle into
two pieces. This will ensure even cooking.
Panko (PAHN-ko) crumbs are coarse,
Japanese-style bread crumbs that are
made with crustless bread. These crumbs
lend a light coatingtQ- the tilapia. .
This recipe saves yo~ time by starting with
cooked white rice. Freeze small batches of
leftover rice in resealable plastic freezer
bags for meals like this one.
Nutrition Information
Calories: 620
;
Total Fat: 21 g
;
Saturated Fat: 2.5 g
;
Carbohydrates: 72 g
;
Protein: 33 g
;
Sodium: 1070 mg
;
Fiber: 5 g