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

Nutrition per serving

  • kcal 328
  • fat 14g
  • saturates 2g
  • carbs 25g
  • sugars 10g
  • fibre 0g
  • protein 28g
  • salt 2.94g


  • 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


  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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