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Sesame Tilapia with Shiitake Broth



Sesame Tilapia with Shiitake Broth
Flavorful, pan-fried tilapia becomes a Japanese-inspired one-bowl meal with rice and a gingery mushroom broth.
Ingredients:
Tilapia
1/2   cup (125 mL) panko crumbs
1   tbsp (15 mL) sesame seeds
1   egg
2   boneless, skinless tilapia fillets (4 oz/125 g each)
3   tbsp (45 mL) Asian Seasoning Mix
2   tbsp (30 mL) vegetable oil
Shiitake Broth and Rice
1   small carrot
1   green onion with top
1/2   cup (125 mL) sliced shiitake mushrooms
1   3-in. (7.5-cm) 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
Directions:
  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. 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 (5 mL) of the gingerroot using Microplane® Adjustable Grater. Cut remaining gingerroot into 1/4-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 (1-cup) Prep Bowl and invert into bottom of serving bowl. Ladle broth and vegetables around rice; place tilapia over rice.

Yield: 2 servings

Nutrients per serving: Calories 620, Total Fat 21 g, Saturated Fat 2.5 g, Cholesterol 160 mg, Carbohydrate 72 g, Protein 33 g, Sodium 1070 mg, Fiber 5 g

U.S. Diabetic exchanges per serving: 4 starch, 1 vegetable, 3 medium-fat meat, 1 fat (4 carb)

Cook's Tips: 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 coating to the tilapia.

This recipe saves you time by starting with cooked white rice. Freeze small batches of leftover rice in resealable plastic freezer bags for meals like this one.