We are making an effort to incorporate more fish into our diet as a family. So we are delighted to share with you another very easy and delicious dish with Tilapia as the star ingredient. The end result? A mild and soft fish plus a much healthier alternative to pan frying.

1 pound fresh farmed Tilapia (4 pieces of fillet)
Pam or Canola oil cooking spray
½ teaspoon salt

Sauce:
1 scallion, including green top
2 teaspoons finely grated fresh ginger root
2 tablespoons soy sauce (Kikkoman brand)
1 tablespoon rice or cooking sherry wine
1 tablespoon white vinegar
1 teaspoon sugar
1 teaspoon red hot chili oil

Preparation:
Rinse the fish with cold water and pat dry with paper towels. Spray Pam or Canola oil on both sides of the fish. Line a large flat pan with tinfoil (for easy cleanup). Arrange the fish in the pan, sprinkle the top of the fish with ½ teaspoon of salt and set aside. Wash and trim the green onion, finely chop. Peel and finely grate the ginger root. In a small bowl, mix the sauce ingredients together thoroughly and set aside.

To Cook:
Preheat oven to broil. Place the fish on the top rack of the oven. There should be approximately 4 inches of space between the heat and the rack. Leave the oven door ajar, about 3 inches. Broil the fish for 5 minutes then using a spatula, turn the fish over to the other side and broil for 3 minutes. Pour the sauce evenly on top of the fish. Broil for just 1 minute more and remove from the heat. The fish should be tender and juicy. Be sure to pour the sauce from the pan over the fish to serve.

Makes 4 servings
Preparation time: 10 minutes
Cooking time: 9 minutes

What? No lobster in lobster sauce! Yes, it’s true. This is a Cantonese style dish with no lobster despite the recipe’s popular title. Reason being, the same popular sauce is used to prepare stir-fry fresh lobsters. Restaurants will often add chopped fermented black beans however you can’t buy them from regular supermarkets. So for the purposes of this all-American recipe, I am leaving them out of this dish. Shrimp with Lobster Sauce tastes best over a bowl of hot steamed rice. Enjoy!

1 pound medium size raw shrimp (31 to 40 per pound)
¼ pound lean fresh ground pork
2 eggs
2 cloves garlic
1 scallion, including the green top
1 tablespoon cornstarch dissolved in 2 tablespoons water
1 tablespoon Canola or vegetable oil (for cooking in a non-stick wok or a fry pan)
1 tablespoon soy sauce (Kikkoman brand)
1 teaspoon sugar
1 teaspoon pure sesame oil
1/8 teaspoon black pepper
1 cup chicken broth

Marinade:
1 tablespoon cornstarch
1 tablespoon rice wine or cooking sherry wine
½ teaspoon salt

Preparation:
Peel and devein the shrimp. Rinse with cold water and pat dry with paper towels. In a medium size bowl, combine shrimp with the marinade ingredients. Mix together thoroughly and set aside. In a small bowl, lightly beat 2 eggs. Crush, peel and finely chopped the garlic. Wash and trim the green onion, finely chop. In another small bowl, dissolve 1 tablespoon cornstarch with 2 tablespoons water and set aside.

To Cook:
Heat oil in a non-stick wok over medium-high heat. When the oil is hot, brown the garlic and onions for just a few seconds. Add the ground pork to wok, cook and stir for about 30 seconds. Add soy sauce, sugar, sesame oil and black pepper. Mix well then add shrimp. Stir-fry the shrimp for about 1 minute before the shrimp turns pink. Add 1 cup chicken broth to wok and bring it to a boil. Stir the cornstarch again and slowly add to wok. Stir until the sauce becomes slightly thickened. Beat the eggs again and pour into the shrimp and meat mixture. Gently stir until the eggs are set. Mix with the shrimp and ground pork for a few seconds longer. Be very careful not to over cook the shrimp. Turn off heat and serve hot.

Makes 4 servings
Preparation time: 15 to 20 minutes
Cooking time: 6 minutes

In most Cantonese style Chinese restaurants you will see salt and pepper fish, shrimp or calamari offered on the menu. These dishes are all deep-fried. We use less oil at home to pan fry the seafood. It is just as tasty with half the calories!

1 pound boneless and skinless fillet of Cod white fish
1 teaspoon salt
½ teaspoon sugar
½ teaspoon black pepper
½ teaspoon white pepper
2 tablespoons all-propose flour
1 scallion, including the green top
1 fresh green jalapeno pepper
2 tablespoons canola or vegetable oil (for cooking in a non-stick frying pan)

Preparation:
Rinse the fish fillet with cold water and pat-dry with paper towels. Cut the fish into 2-inch size pieces (each fish fillet piece is approx. ½ to 1 inch thick). Mix salt, sugar, black and white peppers together thoroughly in a small dish. Sprinkle half of the salt, sugar and pepper mixture onto the fish pieces evenly. In a large bowl, toss the partially seasoned fish pieces with 2 tablespoons of flour. Coat the fish well and set aside. Finely chop the green onion. Wash, remove the stem of the jalapeno pepper and thinly slice crosswise.

To Cook:
Heat oil in a non-stick large frying pan over medium-high heat. When the oil is hot, add the flour coated fish pieces into the pan. Pan fry the fish for about 3 minutes until lightly golden brown. Carefully turn each piece of fish over and cover the pan with a lid to cook the other side for another 3 minutes. Add the chopped green onions and the thinly sliced jalapeno peppers to the pan. Sprinkle the remaining salt, sugar and pepper mixture evenly over the cooked fish. Gently stir and mix everything together. Try your best not to break the fish pieces. Cook for 30 seconds longer. Serve hot or warm.

Makes 2 to 4 servings
Preparation time: 10 minutes
Cooking time: 7 minutes