Tilapia fillets are served with crisp green beans in this Asian-style meal.

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
20 mins
total:
1 hr
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Place fish in a shallow baking dish.

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  • For marinade, stir together soy sauce, ginger, sesame oil, and garlic in a small bowl. Pour marinade over fish, turning to coat. Cover with foil and marinate at room temperature 20 minutes. Drain fish, reserving marinade. Add the 1/4 cup water to the reserved marinade.

  • In a large nonstick skillet, combine green beans and the 2 Tablespoons water. Cook, covered, over medium-high heat for 5 minutes, stirring occasionally. Add canola oil. Cook, uncovered, about 5 minutes more or until beans are crisp-tender, stirring frequently. Transfer beans to a serving platter; cover and keep warm.

  • Meanwhile, coat another large nonstick skillet with cooking spray. Heat skillet over medium-high heat. Add fish to hot skillet; cook 6 to 8 minutes or until fish flakes easily when tested with a fork, turning once. Sprinkle beans with sesame seeds; arrange fish on top of beans.

  • Wipe out skillet with a paper towel. Add the reserved marinade to skillet; cook and stir over medium-high heat 1 minute. Strain through a fine-mesh sieve. Drizzle marinade over fish; sprinkle with green onions.

Nutrition Facts

212 calories; protein 26.1g 52% DV; carbohydrates 10.5g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.4g; fat 7.8g 12% DV; saturated fat 1.3g 7% DV; cholesterol 56.7mg 19% DV; vitamin a iu 752.3IU 15% DV; vitamin c 13.7mg 23% DV; folate 66.3mcg 17% DV; calcium 57.6mg 6% DV; iron 1.9mg 11% DV; magnesium 64.8mg 23% DV; potassium 587.8mg 17% DV; sodium 617.9mg 25% DV.
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Reviews (1)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
05/02/2019
This recipe was delicious and super simple to make! Will be using this in my new plan for sure! Read More
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