Lean tilapia combined with vegetables and spices - a nice change for a healthy meal.
Author: American Institute for Cancer Research
Serves: 4 person(s)
Preparation Time: 15 mins
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)
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.
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