Photo credit: Ratchapol Yindeesuk / Shutterstock

Fish is a staple in Asian cuisine, but the types of fish featured in these recipes can be very expensive, lack important nutrients, such as protein and calcium, and be too rich for the average foodie. Thankfully, those who enjoy Asian cuisine but want something a little different can enjoy a number of Asian-inspired Tilapia dishes. The following recipes are sure to leave you wanting more while being good for you and your wallet.

Oven-Roasted Asian Tilapia

Photo credit: Instructables

This recipe from Instructables is perfect for family dinners. With a serving size of 5-6 people, it’s sure to bring out just as many smiles as the number of tummies it fills. Almost comparable in taste to green curry, this Thai dish makes for a wonderful, healthy dinner option.

Ingredients:

• 2-3 lbs Tilapia fillets (about 6-8 pieces)

• 5 tbsp soy sauce

• 3 tbsp freshly squeezed lime juice

• 1 tbsp sugar

• 1 tbsp vegetable oil

• 1 tbsp sake

• 1 tbsp finely grated ginger

• 1 tbsp finely grated garlic

• 1 tbsp finely chopped scallions

• 1 tbsp finely chopped cilantro

• Thinly sliced scallion and cilantro sprigs for garnish

• Salt and pepper

Instructions:

1. Before preheating your oven to 500 degrees, move the rack to the very top. Line a broiling pan or a flat baking sheet with aluminum foil. Then start the preheating process.

2. Mix together soy sauce, lime juice, sugar, vegetable oil, sake, ginger, garlic, scallions, cilantro in a small bowl and set aside.

3. Lay out a cookie sheet and place fillets on it. Very lightly season each piece with a dash of salt and pepper. Evenly drizzle 1 tablespoon of the sauce made earlier onto each fillet. The rest of the sauce will be used later.  Cook in the oven for 8 to 10 minutes, or until the inside of the fish is white and you can not see through it.

4. Lightly pour the rest of the sauce over the fish and garnish with scallions and cilantro. Serve with hot rice.

Asian Tilapia in Foil

Photo credit: Matt Antonino / Shutterstock

This dish is ideal for those who enjoy eating fish on its own. The recipe by Food.com brings out the flavour of the fish, but highlights the subtle and aromatic flavors of ginger and sesame, so that it can be enjoyed by everyone. Make sure you use a low-sodium soy sauce if you don’t like your fish too salty.

Ingredients:

• 4 (6 ounce) Tilapia fillets

• 1⁄4 cup soy sauce

• 2 tbsp toasted sesame oil

• 1 tbsp grated fresh ginger root

• 1 bunch green onion, chopped

• 1⁄4 tsp pepper

Instructions:

1. To start, preheat the oven at 450 degrees. Rinse the fillets and pat them dry with a thick piece of paper towel. In order for the best results, you want to ensure that the fillet is of equal thickness all the way around. Tuck in the thinner edges to get it as close as possible.

2. Place each fillet pieces of foil large enough to wrap around comfortably.

3. Top the fillets with soy sauce, sesame oil, ginger, pepper, and a little bit of scallions. Fold over the foil and crimp the edges to make sure that it’s sealed.

4. Place the foiled fish into the oven and bake for 12-15 minutes.

Baked Tilapia in Asian Orange Sauce

Photo credit: Homemade Food Junkie

Orange chicken is a staple in many Chinese restaurants but isn’t the healthiest option on the menu. This high-protein, low-fat, low-carb and low-sodium Tilapia alternative by Homemade Food Junkie is far better for your health and tastes amazing. The best part about it is that you won’t have to go to a restaurant to enjoy this family favorite.

Ingredients:

• 2 1 lb. fillets fresh Tilapia (from a clean farm!)

• 1 large orange-freshly squeezed to make 1/2 Cup of juice

• 1/2 inch piece of ginger-minced

• 1 large or several small cloves of garlic-minced

• 1 tbsp soy sauce

• 2 tbsp honey

• 2 tbsp rice vinegar

• 1/2 tsp sesame oil

• 2 tsp cornstarch

• 1/2 cup water

Instructions:

1. Make your orange sauce ahead of time by mixing all ingredients in a non-stick frying pan.

2. Boil and whisk the sauce until it starts to thicken (use corn starch if necessary).

3. Preheat to oven to 350 degrees.

4. Place your Tilapia fillets in a shallow baking pan.

5. Pour the orange sauce over the fillets and thoroughly coat them

6. Bake uncovered for 20 minutes or until the fish is opaque and flakes apart. Do not over bake!

Five-Spice Asian Tilapia

Photo credit: Joshua Resnick / Shutterstock

This recipe by Eating Well is ideal for those looking to make something fast and delicious. The five-spice recipe is both sweet and spicy, making it great for all ages and for people who don’t eat fish regularly. Tilapia works perfectly in this recipe because it’s highlighted by the spices and glaze. The mild taste of Tilapia allows you to enjoy every part of the meal without focusing on the fish itself.

Ingredients

• 1 pound Tilapia fillets

• 1 tsp Chinese five-spice powder

• 1/4 cup reduced-sodium soy sauce

• 3 tbsp light brown sugar

• 1 tbsp canola oil

• 3 scallions, thinly sliced

Instructions:

1. Season both sides of Tilapia with five-spice power. In a small bowl, mix together soy sauce and brown sugar.

2. On medium to high heat, heat oil on a large non-stick skillet and cook Tilapia fillets until the outer edges are a solid color. This should take about two minutes. Reduce the heat to medium and flip the fillets over.

3. Add the soy sauce mixture and bring it to a boil.

4. Once the sauce has thickened and the fish is cooked through, add scallions and remove from the heat.

5. Serve the fish drizzled with the pan sauce.

Garlic and Ginger Asian-Style Tilapia

Photo credit: asharkyu / Shutterstock

Another quick fix, this recipe by Everyday Dishes can be whipped up in 20 minutes and provides rich, authentic flavour. Because of its spicy, comforting flavors, this dish would pair nicely with steamed broccoli or brown rice on the side.

Ingredients

• 4 tilapia filets (about 2 lbs)

• Salt and pepper

• 1/4 cup all-purpose flour

• 3 tbsp oil

• 1 tbsp garlic, minced

• 1 tbsp fresh ginger, peeled and minced

• 1 tbsp sesame oil

• 2 tbsp soy sauce

• 1 tbsp honey

• 1 tbsp fresh lemon juice

• Chopped green onion

• Sesame seeds

Instructions:

1. Lightly sprinkle salt and pepper over Tilapia filets and cover them in flour. Be sure to shake off any access flour. Set aside.

2. Over medium-high heat, warm oil in a large skillet. Once it starts to simmer, add the seasoned fillets and lightly brown them on each side. This should take about three minutes on the first side and one to two on the other.

3. Take fish out of the skillet and place on a warm serving platter and cover it lightly with foil.

4. Using the same skillet, add ginger and garlic to the left over peanut oil and cook until the garlic begins to lightly brown. Remove the skillet from the heat, mix in sesame oil, soy sauce, honey and lemon juice.

5. Evenly spoon sauce over fillets and garnish with green onion and sesame seeds.

Using Tilapia in your Asian-inspired dishes is a healthy and delicious alternative that you have to taste to believe. Give these recipes a try and you’ll be on your way to healthier and more exciting meals at home. And, if you’re looking for a surefire way to add an authentic kick to these dishes, substitute in or add Mr. Yoshida’s Marinade & Cooking Sauce.