Fish and Shellfish: Fish Dishes: Pan-Sautéed Tilapia with Gingered Vegetables

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

Author: American Institute for Cancer Research
Date: February 27, 2008

Serves: 4 person(s)

Preparation Time: 15 mins
Cooking Time: 10 mins


    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)


    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.

Nutritional Information
(Per Serving)

Calories:256 cals
Kilojoules:1,068 kJ
Fat:8.4 g
Carbohydrates:10.5 g
Protein:36.4 g
Cholesterol:85.0 mg
Sodium:287 mg
Saturated Fat:1.8 g
Fiber:2.7 g
Calcium:60.0 mg
Total Sugars:2.9 g

Copyright © 1996-2018 CalorieKing Wellness Solutions, Inc.