Recipes

Steamed Sesame Fish Packets

Course/Meal: 
Main Ingredient: 
Prep Time: 
10 minutes
Cooking Time: 
15 minutes
Makes: 
4 servings

The heat of hot pepper flakes in this dish sneaks up on you as you enjoy your packet. Tender crisp vegetables are the perfect backdrop for the tender tilapia. Try other fish like haddock, sole or salmon.

 

Ingredients: 
  • 1 head (about 1 lb/500 g) bok choy, coarsely chopped
  • 2 red peppers, thinly sliced
  • 4 cloves garlic, minced
  • 4 green onions, chopped
  • 1/4 tsp  (1 mL) freshly ground black pepper
  • 2 tilapia fillets, about 8-oz/227 g each, cut in half lengthwise
  • 1/2 cup (125 mL) orange juice
  • 2 tsp (10 mL) sesame or canola oil
  • 1 tbsp (15 mL) toasted sesame seeds
  • 1/2 tsp (2 mL) hot pepper flakes
Directions: 

1.In bowl, combine bok choy, red peppers, garlic, half of the green onions and pepper. Divide vegetable mixture among 4 pieces of aluminum foil. Top each with one tilapia fillet.

2.Drizzle orange juice and sesame oil over each tilapia and vegetable packets. Sprinkle tilapia with remaining green onions hot pepper flakes and sesame seeds. Top with another piece of aluminum foil and fold edges to form packets.

3.Place packets on large baking sheet and bake in 425 F (220 C) oven for about 15 minutes or until fish flakes easily when tested with fork.

Nutrition Facts per serving:

Calories: 
195
Fat: 
6 g
Saturated: 
1 g
Cholesterol: 
48 mg
Sodium: 
88 mg
Potassium: 
936 mg
Carbohydrates: 
12 g
Fibre: 
4 g
Protein: 
26 g
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Steamed Sesame Fish Packets

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