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Asian Glazed Tilapia Recipe

Asian Glazed Tilapia Recipe

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Ingredients:

Serving

4 lbs fresh tilapia fillets, frozen can be used as well (about 4 - 6 filets)
1 -2 tsp salt
1 -2 tsp pepper
1 tbsp olive oil (this is not an exact measurement, just coat your pan enough to keep the fish from sticking)
4 tbsp hoisin sauce
4 tbsp soy sauce (i use low sodium )

Directions:

Sprinkle each side of the fish with salt and pepper.
Coat a sautée pan with Olive Oil or your favorite cooking oil. I find that a non-stick pan works best for cooking this delicate fish.
Prepare the glaze by mixing equal parts Hoisin with Soy sauce. The hoisin is thicker and sweeter giving balance to the soy. You won't need that much for glazing the fish so you can use the remainder to toss in with your noodles if you want.
Brush the tops of each of the fish with the glaze and lay that side down on the pan allowing the glaze to form a seared on crust.
Brush the other side of the fish with glaze before flipping.
Each side takes about 4-6 minutes depending on how thick your filet is. I had big meaty ones so total cooking time was about 15 minutes. If you are unsure whether they are done, make a small cut into the the thickest part of the fish. If the cut is easy to make and the fish flakes, then it's done. If it's hard to pierce with a fork or seems tough, give it a few more minutes. You may have to flip the fish in order to keep it from burning if you are cooking thicker pieces and need the extra time. You may also want to cover the pan with a lid and let the steam help you out.
Serve on a bed of asian noodles or alone. It's sure to be a crowd pleaser for those that enjoy seafood, and even those who don't!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	341.43 Kcal (1429 kJ)
Calories from fat	78.46 Kcal
		% Daily Value*
Total Fat	8.72g	13%
Cholesterol	151.49mg	50%
Sodium	1266.49mg	53%
Potassium	952.7mg	20%
Total Carbs	6.02g	2%
Sugars	3.1g	12%
Dietary Fiber	0.57g	2%
Protein	61.38g	123%
Iron	3.4mg	19%
Calcium	38.4mg	4%

Amount Per 100 g
Calories	104.07 Kcal (436 kJ)
Calories from fat	23.91 Kcal
		% Daily Value*
Total Fat	2.66g	13%
Cholesterol	46.17mg	50%
Sodium	386.04mg	53%
Potassium	290.39mg	20%
Total Carbs	1.84g	2%
Sugars	0.94g	12%
Dietary Fiber	0.17g	2%
Protein	18.71g	123%
Iron	1mg	19%
Calcium	11.7mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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