From Our Kitchen to Yours

Roasted Tilapia with Sweet and Sour Sauce
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Ingredients 

• 1 Tbsp. Oil, Canola 

• 12 oz. Red Onions, ¼” Diced 

• 8 oz. Green Peppers, ½” Diced 

• 2 Garlic Cloves, Fine Diced 

• ½ oz. Fresh Ginger Root, Fine Diced 

• 10 oz. Diced Tomatoes, Canned w/ Juices 

• 3 Tbsp. Rice Wine Vinegar 

• 2 ½” Tsp. Lite Soy Sauce 

• 2 Tbsp. Orange Juice 

• 8 oz. Ketchup 

• 8 oz. Pineapple Chunks, Cut into ¼” Pieces 

• ½ Cup Water 

• 1 Tbsp. Corn Starch 

• 8 Fillets, Tilapia 

• 2 Tbsp. Salt & Pepper Mix 

• 2 lb. Broccoli Florets 

• 1 tsp. Oil 

Directions 

1. In a medium sauce pot, heat oil. 

2. Add onions and slowly sauté for 5 minutes. Add green peppers and garlic and ginger. Slowly sweat onions for a few more minutes. Add diced tomatoes, vinegar, soy sauce, OJ and ketchup. 

3. Stir well to mix sauce and allow to simmer for 5 minutes on low heat. 

4. Mix corn starch with ½ cup water and add to sauce to thicken. Simmer for 2 minutes and remove from heat. 

5. Spread tilapia filets onto a greased sheet tray and season with salt and pepper mix. 

6. Put tray into pre-heated oven at 350° and roast for about 

10 minutes or until fish is cooked through and turns opaque. 

7. Toss the broccoli in oil and season with a pinch of salt and pepper mix. 

8. Spread onto a greased sheet tray and roast for about 

8 minutes. The roasted broccoli should smell great and still be crunchy to the bite. 

9. For service, spoon 4 oz. of broccoli on center of plate. 

10. Place roasted tilapia over the rice and broccoli in the center of the dish, and spoon sweet & sour sauce over fish and around edges of plate. 

11. To add a starch component to your dish, add brown rice or Quinoa pilaf.