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Asian Tilapia with Stir-Fried Green Beans
Diabetic Living Magazine
“Tilapia fillets are served with crisp green beans in this Asian-style meal.”
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)
1Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Place fish in a shallow baking dish.
2For 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.
3In 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.
4Meanwhile, 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.
5Wipe 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.