Roasted Tilapia with Bean Sprout Medley
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This is one of my favorite weeknight dinners because it comes together in just 45 minutes and tastes impressively restaurant quality. Fresh tilapia pairs beautifully with a vibrant medley of bean sprouts, carrots, and aromatics, all brought together with sesame and ginger. Bean sprouts are packed with vitamin C and enzymes that aid digestion, making this dish as nourishing as it is delicious. The best part? It's incredibly budget friendly and uses simple ingredients you can find at any grocery store. Every time I make this, my family asks for seconds, and I love how easy it is to prepare.
Ella x
Ingredients
- 4tilapia fillets(about 6 oz each, patted dry)
- 710 mlfresh bean sprouts(mixed mung and adzuki)
- 3 tablespoonssesame oil(divided)
- 2 tablespoonsfresh ginger(minced)
- 3garlic cloves(minced)
- 2 tablespoonslow-sodium soy sauce
- 1 tablespoonrice vinegar
- 3green onions(sliced, white and green parts separated)
- 237 mlshredded carrots
- 1½ tablespoonsextra virgin olive oil
- ½ teaspoonsea salt
- ¼ teaspoonwhite pepper
- 1 tablespoonsesame seeds(for garnish)
Detail level
Instructions
- 1
Preheat your oven to 400°F. Line a baking sheet with parchment paper and lightly brush with olive oil.
Tip: Parchment paper prevents sticking and makes cleanup easier.
- 2
Place the tilapia fillets on the prepared baking sheet, season both sides with sea salt and white pepper. Drizzle with 1 tablespoon of sesame oil.
Tip: Room temperature fish cooks more evenly than cold fish straight from the refrigerator.
- 3
Roast the tilapia in the preheated oven for 12-15 minutes until the flesh is opaque and flakes easily with a fork. The internal temperature should reach 145°F.
Tip: Avoid overcooking tilapia as it's a delicate fish and can become dry quickly.
- 4
While the fish roasts, heat 2 tablespoons of sesame oil in a large wok or skillet over medium-high heat.
- 5
Add the white parts of the green onions, minced garlic, and ginger to the hot oil. Stir-fry for 1-2 minutes until fragrant.
Tip: Don't let the garlic brown, as it will turn bitter.
- 6
Add the bean sprouts and shredded carrots to the skillet, tossing constantly for 3-4 minutes until heated through but still crisp.
Tip: Keep the heat high and the vegetables moving to maintain their crunch and bright color.
- 7
Pour in the soy sauce and rice vinegar, tossing gently to combine. Cook for another 30 seconds, then remove from heat. Stir in the green parts of the green onions.
Tip: Add the green onion tops at the end to preserve their fresh flavor and color.
- 8
Divide the bean sprout mixture among four serving plates. Top each with a roasted tilapia fillet.
- 9
Garnish each plate with sesame seeds and serve immediately while the fish is still warm.
Tip: Serve with jasmine rice or steamed bok choy for a complete meal.
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