Pan-Sautéed Tilapia with Gingered Vegetables 

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Serves: 4 person(s)

Preparation Time: 15 mins
Cooking Time: 10 mins

Lean tilapia combined with vegetables and spices - a nice change for a healthy meal.

Ingredients:

1 1/2 Tbsp olive oil, divided

1 medium red bell pepper, cut into 1/2-inch pieces

1 yellow bell pepper, cut into 1/2-inch pieces

1 medium zucchini, cut into 1/2-inch pieces

1 medium yellow squash, cut into 1/2-inch pieces

1 large clove garlic, minced

1 Tbsp fresh ginger root, peeled and finely minced

1 Tbsp reduced-sodium soy sauce, or to taste

1 Tbsp onion powder

2 tsp dried parsley

2 tsp dried thyme

1/4 tsp cayenne pepper

1 dash each of salt and pepper, to taste

4 portions tilapia fish (about 6 oz each)

1/4 cup fresh chopped cilantro leaves (for garnish)

Directions:

In a large skillet over medium heat, heat half a tablespoon of olive oil. Add the chopped vegetables, including the garlic and ginger. Sauté for 2 to 3 minutes or until crisp-tender. Season with soy sauce and remove from heat.

On a large dinner plate, mix together the onion powder, parsley, thyme, cayenne, salt, and pepper. Coat the fish, front and back, with the mixture. Heat the remaining olive oil in a large skillet over medium heat. Sauté the fish for 2 to 3 minutes per side or until cooked through.

Place the vegetables over high heat for just a minute to re-warm. Transfer them to a serving platter. Lay the fish on top of the vegetables and garnish with cilantro. Serve immediately.

Author:

American Institute for Cancer Research
AICR