Name: Asian Tilapia with Stir-Fried Green Beans
Prep time: 20 min
Total time: 60 min
Ingredients: 4 4 to 5-ounce fresh or frozen tilapia fillets; 0.25 cup reduced-sodium soy sauce; 1 tablespoon grated fresh ginger; 1 teaspoon toasted sesame oil; 1 clove garlic, minced; 0.25 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; 0.25 cup thinly sliced green onions (2)

Asian Tilapia with Stir-Fried Green Beans

5.0

(5)

3 Reviews

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

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

20 mins

Additional Time:

40 mins

Total Time:

1 hr

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Egg Free High-Protein Low Carbohydrate Low-Calorie Nut-Free

Jump to Nutrition Facts

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

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 (per serving)

212	Calories
8g	Fat
11g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 fish fillet and 1 cup green beans
Calories 212
% Daily Value *
Total Carbohydrate 11g	4%
Dietary Fiber 3g	11%
Total Sugars 5g
Protein 26g	52%
Total Fat 8g	10%
Saturated Fat 1g	7%
Cholesterol 57mg	19%
Vitamin A 752IU	15%
Vitamin C 14mg	15%
Folate 66mcg	17%
Sodium 618mg	27%
Calcium 58mg	4%
Iron 2mg	11%
Magnesium 65mg	15%
Potassium 588mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.