There aren’t any secrets in this recipe – just fresh fish that’s simply grilled and served with the best ingredients to deliver great food - in a handy portable format.
Tilapia Panko-Style Lettuce Wraps
Makes 3 wraps:
1 large egg white
3/4 cup panko breadcrumbs, see Cook’s Notes
6- to 7-ounce tilapia fillet
1 tablespoon canola oil
3 lettuce cups, see Cook’s Notes
2/3 cup finely shredded red and/or green cabbage
3 tablespoons Wrap Sauce (see below)
3 to 4 tablespoons pico de gallo, see Cook’s Notes
Garnish: lime wedges for optional juicing
Place egg white and panko in separate shallow bowls or pie plates.
Dip both sides of fish in egg white, then panko.
Heat oil on medium heat in nonstick skillet that is large enough to accommodate the fish.
Cook fish on both sides, cooking long enough to nicely brown the crumbs and cook the interior.
Fish should be opaque throughout.
Cut fish into 3 portions. Cut each portion into 2 pieces.
Add 2 pieces of fish to a lettuce cup. Top with 2 tablespoons wrap sauce, some shredded cabbage and a generous tablespoon of pico de gallo.
Repeat to make 2 more lettuce wraps.
Serve with lime wedges on the side.
Cook’s notes: Japanese-style panko breadcrumbs are coarser than traditional, prepared dry breadcrumbs. They create a deliciously crunchy crust. Supermarkets often stock them in the Asian specialty section and the breadcrumb section. The 3/4 cup measurement is more than you will use, but when breading, it is helpful to have a generous amount to work with. Of course, if you do not want the crispy crunchy crust, skip the breading process and cook the fish without it. These are still TASTY!
Easiest way to make lettuce cups: Cut off the bottom 1/3 off a head of iceberg lettuce, then hold the cut side of the remaining portion under running water. The surge of the water will help separate the leaves. Drain “cups” upside-down on paper towels. Boston bib and romaine leaves work equally well.
To make pico de gallo, combine 1 cup diced Roma tomatoes; 1/4 cup peeled, diced English cucumber; 1/4 cup diced yellow onion; 1 tablespoon minced fresh cilantro; 1 small clove garlic (minced); and 1/2 seeded and minced fresh jalapeno chili, plus salt and pepper to taste.
Wrap Sauce
1 cup low-fat, plain Greek-style yogurt
1/3 cup good mayonnaise
Smoked paprika, to taste
Salt and freshly ground pepper, to taste
1 large garlic clove, minced
Juice from grilled lemon, to taste
Combine all ingredients in a bowl.
Cook’s notes: To grill lemon, use barbecue grill or grill pan. Cut lemon in half and place on heated grill until dark grill marks form. When cool enough to handle, squeeze juice.
Tilapia Panko-Style Lettuce Wraps
Makes 3 wraps:
1 large egg white
3/4 cup panko breadcrumbs, see Cook’s Notes
6- to 7-ounce tilapia fillet
1 tablespoon canola oil
3 lettuce cups, see Cook’s Notes
2/3 cup finely shredded red and/or green cabbage
3 tablespoons Wrap Sauce (see below)
3 to 4 tablespoons pico de gallo, see Cook’s Notes
Garnish: lime wedges for optional juicing
Place egg white and panko in separate shallow bowls or pie plates.
Dip both sides of fish in egg white, then panko.
Heat oil on medium heat in nonstick skillet that is large enough to accommodate the fish.
Cook fish on both sides, cooking long enough to nicely brown the crumbs and cook the interior.
Fish should be opaque throughout.
Cut fish into 3 portions. Cut each portion into 2 pieces.
Add 2 pieces of fish to a lettuce cup. Top with 2 tablespoons wrap sauce, some shredded cabbage and a generous tablespoon of pico de gallo.
Repeat to make 2 more lettuce wraps.
Serve with lime wedges on the side.
Cook’s notes: Japanese-style panko breadcrumbs are coarser than traditional, prepared dry breadcrumbs. They create a deliciously crunchy crust. Supermarkets often stock them in the Asian specialty section and the breadcrumb section. The 3/4 cup measurement is more than you will use, but when breading, it is helpful to have a generous amount to work with. Of course, if you do not want the crispy crunchy crust, skip the breading process and cook the fish without it. These are still TASTY!
Easiest way to make lettuce cups: Cut off the bottom 1/3 off a head of iceberg lettuce, then hold the cut side of the remaining portion under running water. The surge of the water will help separate the leaves. Drain “cups” upside-down on paper towels. Boston bib and romaine leaves work equally well.
To make pico de gallo, combine 1 cup diced Roma tomatoes; 1/4 cup peeled, diced English cucumber; 1/4 cup diced yellow onion; 1 tablespoon minced fresh cilantro; 1 small clove garlic (minced); and 1/2 seeded and minced fresh jalapeno chili, plus salt and pepper to taste.
Wrap Sauce
1 cup low-fat, plain Greek-style yogurt
1/3 cup good mayonnaise
Smoked paprika, to taste
Salt and freshly ground pepper, to taste
1 large garlic clove, minced
Juice from grilled lemon, to taste
Combine all ingredients in a bowl.
Cook’s notes: To grill lemon, use barbecue grill or grill pan. Cut lemon in half and place on heated grill until dark grill marks form. When cool enough to handle, squeeze juice.
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