Fish is so easy to prepare so it’s almost always my go-to dish when I don’t want to spend too much time making dinner. I just pop it in the oven with some kind of seasoning or sauce, or sear it for a few minutes and it’s ready.
I’m not very adventurous with fish, though. I tend to make salmon over and over again – I don’t think I’ll ever get bored of it! But my husband will.
He loves salmon, too. But my husband is originally from Israel and barely ate salmon growing up. Every time I make it he half jokingly says – “Is there no other fish in America except for salmon?” and then proceeds to enjoy his salmon.
So I thought I would venture out a bit and get creative with tilapia. My gosh, was he happy with dinner last night. Tender and flaky seared tilapia with flavorful teriyaki mushrooms.
Tilapia has a pretty mild flavor so it paired well with the strong taste of the teriyaki mushrooms.
Tilapia is an easy protein to make and also a great source of selenium and vitamin B12. Selenium is a mineral that protects cells from damage and has also been found to help guard against mercury toxicity.
Vitamin B12 is needed for cell formation, energy metabolism, and nerve function.
Most Americans do not eat enough fish, the current recommendation is 2 servings (3 ounces each) a week. So if you are not a big fish eater (or even if you are) and want to try something new – this recipe is for you!
Teriyaki Mushroom Tilapia
- 4 Tilapia fillets, each fillet cut in half
- 2 tablespoons flavorless oil (canola or avocado oil)
- Pinch of salt and pepper
- 16 oz. package fresh white button mushrooms, sliced thinly
- ¼ cup + 2 tbsps. lite soy sauce
- ¼ cup red wine vinegar
- 3 tbsps. water
- 2 tbsps. honey
- ½ teaspoon salt
- 1 frozen cube crushed garlic
- 1 teaspoon cornstarch
- 3 teaspoons cold water
- 2 tbsps. olive oil
- Lay out the tilapia and season with a pinch of salt and pepper
- Heat the oil in a large pan over high to medium heat.
- Lay the tilapia in the pan once it is hot. Allow it to cook for about 4 minutes or until it starts to get a nice golden sear.
- Carefully flip with a spatula so that the fillet doesn’t break and sear another 3-4 minutes or until cooked through.
- Repeat with each fillet and set aside. *
- Place sliced mushrooms in a big pan and sauté over high heat until all the juice from the mushrooms has evaporated.
- Reduce to medium heat and add the soy sauce, red wine vinegar, water, honey, salt, and garlic and continue to cook until the liquid starts to come to a boil.
- In a separate cup stir together the cornstarch and cold water until cornstarch completely dissolved. Add to mushrooms and stir until the liquid starts to thicken. Add the olive oil and mix in.
- Pour mushrooms over tilapia and enjoy!
* Note: Even though a nice sear on the tilapia is recommended for optimal flavor, if you want a shortcut or have no patience to sear it, you can pop it in the oven on 425 degrees for 15 minutes. It will still taste great with the teriyaki mushrooms.
More from the blog...
How often have you ate something you didn't truly enjoy? How often have you ate something you “should” eat instead of what you really want? Or perhaps you eventually “caved” and ate something you really love but it wasn’t on your list of...
Ah! Rosh Hashanah is in 2 days and I don’t know about you but I’m hustling to get everything done this week. I’m working all week but I still made some apple galette this morning because I had to recipe test it just one more time. That means waking up before the kids...
I love experimenting with new things. So when I saw soba noodles at the grocery store I thought it would be fun to try. Turns out it wasn’t only fun, it was delicious, too! Soba noodles are Japanese noodles made from buckwheat flour or a combination of wheat flour and...
Fudgy Chocolate Hazelnut Brownies. Doesn’t the name just make you drool? I don’t know a single soul who doesn’t like brownies. Not one! Even my husband, who is not a sweets kinda guy (somehow we still get along!) will rarely turn down a brownie. I know different...
Consider yourself lucky if you have been told you have prediabetes. Why? Because over 86 million Americans have prediabetes, and 9 out of 10 don’t even know it! Which means they miss the wake-up call to make the lifestyle changes needed in order to reverse...
We have way too many sweeteners added to our food products these days. Research has taught us that excessive added sugar intake is strongly related to an increased risk of diabetes, obesity, cardiovascular disease, metabolic syndrome, and high blood pressure. The...