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Prep Time:20 minsAdditional Time:40 minsTotal Time:1 hrServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:20 minsAdditional Time:40 minsTotal Time:1 hrServings:4Yield:4 servings
Prep Time:20 mins
Prep Time:
20 mins
Additional Time:40 mins
Additional Time:
40 mins
Total Time:1 hr
Total Time:
1 hr
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients4 4 to 5-ounce fresh or frozen tilapia fillets¼cupreduced-sodium soy sauce1tablespoongrated fresh ginger1teaspoontoasted sesame oil1clovegarlic, minced¼cupwater1poundfresh green beans, trimmed if desired2tablespoonswater1tablespooncanola oil1Nonstick cooking spray1tablespoonsesame seeds, toasted¼cupthinly sliced green onions (2)
Cook Mode(Keep screen awake)
Ingredients
4 4 to 5-ounce fresh or frozen tilapia fillets
¼cupreduced-sodium soy sauce
1tablespoongrated fresh ginger
1teaspoontoasted sesame oil
1clovegarlic, minced
¼cupwater
1poundfresh green beans, trimmed if desired
2tablespoonswater
1tablespooncanola oil
1Nonstick cooking spray
1tablespoonsesame seeds, toasted
¼cupthinly sliced green onions (2)
DirectionsThaw 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.Originally appeared: Diabetic Living Magazine
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.
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.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)212Calories8gFat11gCarbs26gProtein
Nutrition Facts(per serving)
- 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.
