Tilapia fillets are served with crisp green beans in this Asian-style meal. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


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

  • 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; 7.8 g total fat; 1.3 g saturated fat; 57 mg cholesterol; 618 mg sodium. 588 mg potassium; 10.5 g carbohydrates; 3.2 g fiber; 5 g sugar; 26.1 g protein; 752 IU vitamin a iu; 14 mg vitamin c; 66 mcg folate; 58 mg calcium; 2 mg iron; 65 mg magnesium;

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2 Ratings
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Rating: 5 stars
This recipe was delicious and super simple to make! Will be using this in my new plan for sure! Read More