Asian Tilapia with Stir-Fried Green Beans

Asian Tilapia with Stir-Fried Green Beans

1 Review
From: Diabetic Living Magazine

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

Ingredients 4 servings

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  • 4 4 to 5-ounce fresh or frozen tilapia fillets
  • ¼ cup reduced-sodium soy sauce
  • 1 tablespoon grated fresh ginger
  • 1 teaspoon toasted sesame oil
  • 1 clove garlic, minced
  • ¼ cup water
  • 1 pound fresh green beans, trimmed if desired
  • 2 tablespoons water
  • 1 tablespoon canola oil
  • 1 Nonstick cooking spray
  • 1 tablespoon sesame seeds, toasted
  • ¼ cup thinly sliced green onions (2)

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Place fish in a shallow baking dish.
  2. 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 ¼ cup water to the reserved marinade.
  3. 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.
  4. 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.
  5. 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 information

  • Serving size: 1 fish fillet and 1 cup green beans
  • Per serving: 212 calories; 8 g fat(1 g sat); 3 g fiber; 10 g carbohydrates; 26 g protein; 66 mcg folate; 57 mg cholesterol; 5 g sugars; 752 IU vitamin A; 14 mg vitamin C; 58 mg calcium; 2 mg iron; 618 mg sodium; 588 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean protein, 1½ vegetable, ½ fat

Reviews 1

May 02, 2019
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By: mandy stout
This recipe was delicious and super simple to make! Will be using this in my new plan for sure!
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