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Catch-Up Post #2: Tilapia with Shiitake Mushrooms

Posted By Chris On June 7, 2009 @ 8:21 pm In Fitness Food | 1 Comment


A month or so ago, we made this easy fish dish, adapted from a recipe in Fitness Food: The Essential Guide to Eating Well and Performing Better. The original used fish steaks (snapper, halibut, swordfish…) but we had a few tilapia fillets on hand and it sounded like a good match to me! We paired it with brown rice mixed with shaved carrot, ginger, green onion, and soy.

Tilapia with Shiitake Mushrooms
2 tbsp reduced sodium soy sauce
1 tbsp canola oil
2 tbsp Chinese rice wine
pinch sugar
zest and juice from 1 lemon
4 large tilapia fillets
1 tsp sesame oil
6 oz fresh shiitake mushrooms, sliced
2 scallions, chopped

Mix the soy sauce, oil, rice wine, sugar, lemon zest, and lemon juice together in a shallow glass baking dish. Place the fish in the dish and turn to coat. Cover and refrigerate for at least 4 hours or overnight, turning over a couple of times.
Remove from the fridge and allow to return to room temperature. Preheat the oven to 350F.
Heat the sesame oil in a frying pan over medium heat and when hot add mushrooms. Stir-fry for 3-4 minutes or until they start to soften, then add in the scallions, stir, and remove from the heat.
Sprinkle the mushroom mixture over the fish and bake, covered with foil, for 20 minutes, or until the fish is opaque and firm.
Garnish with cilantro and serve with rice.

4 Servings


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