Steam Cooking Tilapia: A Simple, Healthy Guide

Steaming is a popular cooking method in Chinese cuisine, and it is an excellent way to prepare whole fish. The traditional way to steam fish is with a wok, steaming rack, and lid, or a wok and a bamboo steamer. However, you can also use a large pot or deep skillet with a lid. Steaming fish is a quick process, and it is important not to overcook it, as it can become tough or rubbery. When steaming tilapia, a simple recipe with easily accessible ingredients can bring out the real flavour of the fresh fish.

Steamer setup: wok, pot, or bamboo steamer

To steam tilapia, you'll need a wok, pot, or steamer. If you don't have a steamer, you can use a wok or a large pot with a lid. Here's a step-by-step guide for setting up your steamer:

Wok Setup:

• Fill a wok with water and set a steamer basket inside, ensuring the water doesn't touch the bottom of the steamer.
• Bring the water to a boil over high heat.
• Place the plate holding the prepared tilapia in the steamer basket, cover, and steam for about 8-10 minutes, depending on the size and thickness of the fish.

Pot Setup:

• If you don't have a steamer basket, you can use a large pot with a lid. Place a small metal rack or an empty tuna can in the pot and fill it with 1-2 inches of water.
• Bring the water to a boil.
• Carefully place the plate with the prepared tilapia on the rack or can, ensuring the plate fits inside the pot.
• Cover the pot and steam for about 7-10 minutes, depending on the size and thickness of the fish.

Bamboo Steamer:

Bamboo steamers are the traditional choice in Asia and have the advantage of allowing steam to evaporate, resulting in less condensation falling back onto the fish. Here's how to set it up:

• Fill the steamer pot with enough water to reach a depth of about two inches and heat it until boiling.
• Prepare your bamboo steamer by stacking the baskets if you have multiple layers.
• Place the prepared tilapia in a shallow, heat-proof bowl that fits inside the steamer basket.
• Cover the steamer and steam for about 20 minutes, depending on the size and thickness of the fish.

Regardless of the setup you choose, remember to check the tilapia for doneness using a butter knife. The fish is cooked when the knife falls through the thickest part of the fillet easily without resistance.

Fish preparation: gutting, scaling, and seasoning

Before steaming your tilapia, you'll need to gut and scale the fish. This process is fairly straightforward but can be messy, so it's a good idea to work outdoors or lay down some newspaper to protect your workspace. You'll also need a fish scaler or a butter knife and a clean garbage bag if you're working indoors to catch any flying scales.

To scale the tilapia, use the scaler or butter knife to run up and down the fish's body with small back-and-forth motions, lifting off all the scales. Repeat on the other side, then wash the fish thoroughly on both sides.

For gutting, you'll need a sharp filleting knife. Lay the fish on a cutting board and insert the tip of the knife into the belly near the anal opening/vent/tail end. Run the knife up along the belly, making a shallow cut and finishing at the head. Spread the body open and pull out all the innards. If there is a bloodline, scrape it out carefully with your thumbnail or knife, being careful not to pierce the flesh. Slice off the fins and rinse the cavity out under running water.

Now your tilapia is ready for steaming! Rinse the fillet and carefully place it on a heat-proof plate that fits into your steaming setup. You can season the fish with salt and pepper, or try a mixture of dried or fresh dill, lemon zest, garlic powder, onion powder, paprika, and white or black pepper. Drizzle with lemon juice or, if you're not a fan of lemon, use light soy sauce, dry sherry, or another cooking wine.

Aromatics: ginger, scallions, and cilantro

Aromatics are a key part of steaming tilapia, with ginger, scallions, and cilantro often used to add flavour to the dish. Here is a step-by-step guide to preparing and cooking the aromatics:

Preparing the Aromatics

Firstly, cut the scallions into 2-inch lengths and then cut these pieces in half lengthwise. Julienne them thinly. Next, thinly slice the ginger—you will need around 15g—and julienne this as well. Finally, give the cilantro a rough chop. Set all of these aromatics aside for now.

Cooking the Aromatics

Once your tilapia has been steamed, carefully remove the plate from the steamer and pour off any liquid that has accumulated. Spread the scallions, ginger, and cilantro on top of the fish. To "'cook'" the aromatics, heat a small amount of oil in a wok or saucepan until it is hot but not smoking. Remove the oil from the heat and pour it over the aromatics. This will release their fragrance and add an extra element of presentation to your dish.

Raw Aromatics

Some recipes suggest adding the raw aromatics before adding the sauce, while others suggest adding them after. If you choose to add them after, simply follow the same steps as above, heating the oil and pouring it over the raw ginger, scallions, and cilantro after you have added the sauce.

Sauce: soy, lemon juice, and sesame oil

Steaming is a popular cooking method for tilapia, a delicate white fish. It is a quick and easy way to prepare the fish, preserving its nutrients while eliminating the need for extra fat.

To steam tilapia with a soy, lemon juice, and sesame oil sauce, you will need the following ingredients:

• Tilapia fillets
• Soy sauce
• Lemon juice
• Sesame oil
• Other ingredients of your choice for flavour, such as ginger, garlic, or scallions

• Prepare your steamer by filling the bottom pot with water and bringing it to a boil. If using a metal steamer, place a large piece of cheesecloth over the lid to absorb excess condensation and prevent water droplets from falling back into the fish.
• While waiting for the water to boil, prepare your sauce by combining soy sauce, lemon juice, and sesame oil in a small bowl. You can also add other ingredients like garlic, ginger, or scallions to the sauce for extra flavour. Stir well and set aside.
• Rinse your tilapia fillets and carefully place them in a heat-proof dish that will fit inside your steamer. You can score the fish and rub it with salt and pepper, or stuff the cavity with aromatics like ginger and scallions for extra flavour.
• Once the water is boiling, place the dish with the tilapia fillets into the steamer basket, cover, and adjust the heat to medium. Steam the fish for 7-10 minutes for thicker fillets, or 4-5 minutes for smaller, thinner fillets.
• To check if the fish is done, use a butter knife to gently pierce the thickest part of the fillet. If the knife falls through easily without resistance, the fish is cooked.
• Remove the dish from the steamer and carefully drain any excess liquid.
• Drizzle the sauce over the steamed tilapia, making sure to coat the fish evenly. You can also add some fresh aromatics like scallions or cilantro on top for a pop of colour and flavour.
• Serve the tilapia immediately with your choice of sides, such as steamed rice and vegetables. Enjoy your delicious and healthy meal!

Cooking time: 4-5 minutes for fillets, up to 10 minutes for whole fish

Steaming is a popular way to cook tilapia, and it's a simple and healthy option. The cooking time will depend on whether you are steaming a whole tilapia or fillets. For fillets, the cooking time is around 4-5 minutes, while for whole fish, it can take up to 10 minutes.

If you are steaming fillets, it is best to use a thin variety, such as tilapia, sea bass, grey sole, flounder, fluke, or haddock. For whole tilapia, you will need a fish of around 400 grams, gutted and scaled.

To prepare the fish, you should first rinse it and pat it dry with paper towels. Then, season the fish with salt and pepper, both inside and out. For fillets, you can skip the stuffing and go straight to laying the fish on a heat-proof plate. For whole tilapia, you can stuff the cavity with ingredients like scallions, ginger, or jalapeno.

Next, place the fish in the steamer basket and cover it. The water in the steamer pot should be boiling briskly before you start timing the cooking. For fillets, set a timer for 4-5 minutes. For whole tilapia, steam for around 8-10 minutes.

Once the time is up, carefully remove the plate from the steamer. The fish is now ready to be served! You can pour a sauce of your choice over it or serve it as is. Enjoy your freshly steamed tilapia!

Frequently asked questions