Lemon grass-poached tilapia with julienned vegetables
2
Points®
Total time: 37 min • Prep: 25 min • Cook: 12 min • Serves: 4 • Difficulty: Easy
For a true fusion version of this lemon grass- and ginger-infused dish, serve with Japanese buckwheat soba noodles. Poaching lean tilapia fillets produces tender, juicy fish that has less risk of overcooking thanks to this more forgiving cooking technique. The reason: This moist-heat method at least partially submerges the fish in the cooking liquid, continually infusing the fish with moisture and flavor as it simmers. Unlike dry-heat methods like roasting or grilling, a couple extra minutes of cooking won’t ruin your dinner when you poach. But be warned, you can’t go much too long or the fish will eventually become mushy.
Ingredients
Water
½ cup(s)
Lemongrass
2 Tbsp, fresh, finely chopped
Fresh ginger
2 Tbsp, fresh, finely chopped
Less sodium soy sauce
2 Tbsp
Uncooked tilapia fillet
1 pound(s), four 4-oz fillets
Carrots
2 large, julienned
Scallions
4 medium, julienned
Cilantro
3 Tbsp, fresh, chopped
Cooked soba noodles
8 oz, (buckwheat variety), kept hot
Instructions
1
Pour water or stock into a large sauté pan with 2- to 3-inch sides. Add lemon grass, ginger, and soy sauce; simmer for 5 minutes over medium-low heat.
2
Place tilapia in pan; top with carrots and scallions. Cook until fish flakes easily with a fork, about 5 to 7 minutes. Top with cilantro and serve over noodles. Yields 1 fillet, about 2 tablespoons of broth, 1/4 cup of vegetables and 3/4 cup of noodles per serving.
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