Recipe Image

Asian Tilapia with Stir-Fried Green Beans

  • 20 m
  • 1 h
Diabetic Living Magazine
“Tilapia fillets are served with crisp green beans in this Asian-style meal.”

Ingredients

    • 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)

Directions

  • 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.
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