Recipe

Sticky Seared Tilapia with Greens and Fluffy Mash

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Sticky Seared Tilapia with Greens and Fluffy Mash

Fish of the day coming your way with this crispy sesame crusted tilapia with fluffy mash and teriyaki greens.




Ingredients to serve 2

  • 2 x Tilapia Fillets
  • 50ml x Teriyaki Sauce
  • 10g x Ginger Paste
  • 5g x Crushed Garlic
  • 1 tsp x White Sesame Seeds
  • 100g x Swiss Chard - finely shredded
  • 100g x Tenderstem Broccoli
  • 10g x Crispy Onions
  • 300g x Potatoes - peeled and quartered
  • 50ml x Cottage Cheese
  • Salt and Pepper (from your pantry)
  • Olive Oil (from your pantry)

Ingredients to serve 4

  • 4 x Tilapia Fillets
  • 100ml x Teriyaki Sauce
  • 20g x Ginger Paste
  • 10g x Crushed Garlic
  • 2 tsp x White Sesame Seeds
  • 200g x Swiss Chard - finely shredded
  • 200g x Tenderstem Broccoli
  • 20g x Crispy Onions
  • 600g x Potatoes - peeled and quartered
  • 100ml x Cottage Cheese
  • Salt and Pepper (from your pantry)
  • Olive Oil (from your pantry)

Method

Before You Begin

Prepare your ingredients & cooking utensils: Use a chopping board and lay all the ingredients out. Take out any “Pantry Items”. Preheat your oven to 200°C.

Washing Instruction

Wash your hands, green beans and potatoes well. Rinse your swiss chard thoroughly and drain on paper towel.

Gino's Tip

Swiss chard is a great source of iron and through cooking it you can eat a lot more because of how it wilts.

Step 1 - Baked Teriyaki Tilapia and Creamed Mash

Cook your quartered potatoes in a large saucepan of salted boiling water for 10-12 minutes until soft. While your potatoes are cooking, lightly oil an oven tray and season your tilapia fillets with salt and pepper. Place onto your tray - if you have any onions just lazing around, slice them up and use them on the base of your tray to minimise your fish from sticking to the tray. Pop into your oven for 6-8 minutes and finish by drizzling over your teriyaki sauce, ginger paste, crushed garlic and white sesame seeds. Drain your potatoes through a colander and allow to steam dry for a few minutes. Mash with a potato masher until smooth and then proceed to fold in your cottage cheese. Season to taste with salt and pepper.

Step 2 - Pan-Fried Greens

Heat a large frying pan over med-high heat, add a glug of olive oil and fry your tenderstem broccoli for 8-10 minutes until just about tender and cooked. You might have to do them in batches, depending on the size of your pan, and facilitate with water if need be. Transfer to a serving dish and pop into the microwave to keep warm. In the same pan, cook your torn Swiss chard until wilted, about 2-3 minutes and transfer to the serving dish with your green beans and finish by sprinkling over your crispy onions and seasoning your vegetables with salt and pepper.

To Serve

Place your creamed mash as your base, top with your pan-fried greens and baked teriyaki tilapia.