Tilapia is a moist, white meat fish containing high amounts of omega-3 fatty acids, protein and vitamin D. However, farm-raised tilapia contains significantly fewer beneficial nutrients than wild-caught varieties, "The New York Times" reports. The fish’s meat tastes subtle and melds well with powerful sauces. The flavors of a teriyaki sauce will soak into tilapia, accenting it with sweet and tangy tastes. Approximately 20 minutes is required to prepare teriyaki tilapia. This recipe yields four servings.
Combine the rice wine vinegar, light brown sugar, soy sauce and cornstarch dissolved in water in a saucepan. Place the saucepan over medium heat and whisk the teriyaki sauce for four minutes.
Preheat the broiler. Line a baking sheet with aluminum foil.
Arrange the tilapia fillets on the foil-lined baking sheet, 1 inch apart. Spoon half of the teriyaki sauce over the top of the fillets.
Place the baking sheet into the broiler and allow them to cook for one minute per inch of thickness. Remove the baking sheet from the broiler and spoon the remaining teriyaki sauce over the top.
Place the baking sheet back into the broiler and continue cooking the tilapia for an additional five minutes per inch of thickness. When the tilapia is done, the fillet will be opaque throughout.
Remove the baking sheet from the broiler and allow the tilapia to rest for three minutes before serving.
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- "Fish: The Complete Guide to Buying and Cooking"; Mark Bittman; 1999
- "Fish Without a Doubt: The Cook's Essential Companion"; Rick Moonen and Roy Finamore; 2008
- "The New York Times": The Flip Side of Tilapia
- Refrigerate leftover tilapia and consume it within 48 hours.
- To cut time, you can heat commercial teriyaki sauce in the saucepan in lieu of the recipe presented.
Serena Styles is a Colorado-based writer who specializes in health, fitness and food. Speaking three languages and working on a fourth, Styles is pursuing a Bachelor's in Linguistics and preparing to travel the world. When Styles isn't writing, she can be found hiking, cooking or working as a certified nutritionist.
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