Asian Tilapia with Stir-Fried Green Beans


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

Prep Time:
20 mins
Additional Time:
40 mins
Total Time:
1 hr
4 servings


  • 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)


  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 1/4 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 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.

Related Articles