Pan-Sautéed Tilapia with Gingered Vegetables

Pan-Sautéed Tilapia with Gingered Vegetables

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

Rating:

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Serves: 4 person(s) Change

Preparation Time: 15 mins
Cooking Time: 10 mins

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe Quick And Easy Recipe Dairy-Free Recipe

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.

Thanks to American Institute for Cancer Research

Nutritional Info (per serving)

CALORIES 256 cals
Kilojoules 1,068 kJ
Fat 8.4 g
Saturated Fat 1.8 g
Cholesterol 85 mg
Sodium 287 mg
Carbohydrates 10.5 g
Fiber 2.7 g
Total Sugars 2.9 g
Protein 36.4 g
Calcium 60.0 mg
Note: A dash indicates no data is available.