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Tilapia in Thai sauce

Use this sustainable white fish in place of cod, to make an easy one-pan supper

  • Prep: 20 mins
    Cook: 10 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 328
  • Carbohydrates 25
  • Saturated Fat 2
  • Sugar 10
  • Protein 28
  • Fat 14
  • Fibre 0
  • Salt 2.94

Nutrition per serving

  • Calories 328
  • Carbohydrates 25
  • Saturated Fat 2
  • Sugar 10
  • Protein 28
  • Fat 14
  • Fibre 0
  • Salt 2.94

Ingredients

  • 4 tilapia fillets
  • 2 tbsp cornflour
  • 2 tbsp sunflower oil
  • 4 spring onions, sliced
  • 2 garlic cloves, crushed
  • small piece fresh ginger, finely chopped
  • 2 tbsp soy sauce
  • 1 tbsp brown sugar
  • juice 1 lime, plus 1 lime chopped into wedges, to serve
  • 1 red chilli, deseeded and sliced
  • handful Thai basil leaves or coriander leaves

Method

  1. Coat the fish fillets in the cornflour, then set aside. Heat the oil in a large non-stick frying pan, sizzle the fillets for 2-3 mins on each side until crisp, then remove and keep warm. In the same pan, briefly fry the spring onion, garlic and ginger, then add the soy sauce, brown sugar and lime juice and simmer until slightly syrupy. Spoon the sauce over the fish, scatter with chilli, Thai basil or coriander, then serve with the lime wedges.

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