Dinner
Asian Tilapia with Stir-Fried Green Beans
Juicy tilapia soaks up a savory soy, ginger, and sesame marinade, then cooks to tender flakes. Crisp green beans glisten beneath a glossy drizzle of the reduced sauce, finished with toasted sesame seeds and fresh green onion.
- Total
- 37 min
- Prep
- 20 min
- Cook
- 17 min
- Serves
- 4
Nutrition per Serving
- Calories
- 212
- Protein
- 26g
- Carbs
- 11g
- Fat
- 8g
- Fiber
- 3g
- Sugar
- 5g
- Sodium
- 618mg
Ingredients
- 4 4 to 5-ounce fresh or frozen tilapia fillets
- 1/4 cup reduced-sodium soy sauce
- 1 tbsp grated fresh ginger
- 1 tsp toasted sesame oil
- 1 clove garlic, minced
- 1/4 cup water
- 1 lb fresh green beans, trimmed if desired
- 2 tbsp water
- 1 tbsp canola oil
- 1 Nonstick cooking spray
- 1 tbsp sesame seeds, toasted
- 1/4 cup thinly sliced green onions (2)
Instructions
- 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.