Friday, May 13, 2011

Chinese Stir Fry with Tilapia and Avocado Spring Rolls

Making Asian food at home is one of my favorite ways to sneak extra veggies into my diet. I love a good stir fry with salty/sweet flavors and the crunch of fresh veggies. Rather than cut up the fish in the stir fry I think it’s more visually appealing to bake the tilapia and lay it on top of the veggies, which are on top of the rice. It really pulls the whole plate together into a pretty presentation. The tilapia is flaky and juicy and its soft texture beautifully complements the crunchy veggies. On the side I made fresh Avocado Spring Rolls. I could eat a dozen of these. Soft noodles, crunchy lettuce, red pepper, and creamy avocado combine for the perfect morsel. Dip it in your favorite store-bought Asian sauce (I like spicy stir fry sauce or sweet ginger sauce) and it’s a fantastic meal!

Chinese Stir Fry with Tilapia
A healthy and delicious Asian meal.Serves 2

Light oil, such as canola or vegetable
2 tilapia filets
2 tsp. curry powder
½ cup broccoli florets, in bite size pieces
8 asparagus spears, cut into bite size pieces
½ red bell pepper, large dice
½ onion, large dice
1 T. fresh ginger, minced
1 tsp. garlic, minced
1 tsp. crushed red pepper flakes
1 lime
2 T. soy sauce
1 T. fish sauce
1 tsp. brown sugar
Rice, for serving
Siracha sauce, optional

Preheat the oven to 400 degrees. Drizzle oil over tilapia filets and sprinkle with salt, pepper and curry powder. Bake for 30 minutes.

Meanwhile, heat a tablespoon of oil in a large skillet or wok over medium-high heat. Add the ginger, garlic and red pepper flakes and sauté, stirring constantly, for 30 seconds. Add the onion and bell pepper and sauté for 2 minutes. Add the broccoli, asparagus and juice of half a lime, stir, and cover to steam for 1 minute. (If your skillet doesn’t have a lid use tin foil)

In a small bowl combine the soy sauce, fish sauce, brown sugar and one tablespoon of water. Whisk to combine.

Take the lid off the pan and add the soy sauce mixture. Stir and let cook for a couple minutes until it coats the vegetables.

To serve put a scoop of prepared rice (I like Jasmine) on your plate, top with half the veggies, and lay the tilapia filet on top. Squeeze extra lime juice and serve with spicy siracha sauce, if desired. Enjoy!

Recipe by Sarah Lang
Avocado Spring Rolls

Flavorful and addictive, spring rolls are the perfect accompaniment to any Asian meal!
Makes 6 rolls

6 spring roll wrappers
6 leaves green leaf lettuce
½ of a red bell pepper, sliced into 12 thin strips
¼ of a cucumber, sliced into 12 thin strips
1 small avocado, sliced
½ cup rice noodles, softened
Asian dipping sauce, for serving

Prepare all of the veggies and soften the noodles so rolls are ready to assemble. In a large bowl soften a spring roll wrapper then place on a paper towel lined plate. Blot up the excess water, then place 1/6th of the noodles, a lettuce leaf, 2 strips of bell pepper, 2 strips of cucumber, and 1/6th of the avocado (about 3 strips) in the middle of the wrapper. Fold the sides in then tightly roll. Repeat with remaining wraps. Store in fridge covered with a damp paper towel until ready to eat. Serve with your favorite Asian dipping sauce.

Recipe by Sarah Lang

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