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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 290.6
  • Total Fat: 9.0 g
  • Cholesterol: 55.0 mg
  • Sodium: 711.7 mg
  • Total Carbs: 28.2 g
  • Dietary Fiber: 3.2 g
  • Protein: 25.8 g

View full nutritional breakdown of Tilapia Dinner calories by ingredient
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Tilapia Dinner

Submitted by: MORGRAENE

Introduction

Broiled marinated tilapia with coconut rice and sesame sugar snap peas. Broiled marinated tilapia with coconut rice and sesame sugar snap peas.
Number of Servings: 3

Ingredients



    * *Tilapia filet, 12 oz (remove)
    * *Brown Rice, medium grain, 1 cup (remove)
    * *Coconut Milk, .33 cup (remove)
    * Scallions, raw, .5 cup, chopped (remove)
    * Ginger Root, 1 tsp (remove)
    * *Soy Sauce, 2 tbsp (remove)
    * Orange Juice, 3 fl oz (remove)
    * *Green Giant Sugar Snap Peas, no sauce, 1 cup (remove)
    * Sesame Oil, 1 1tsp (remove)
    * *Sesame Seeds, .33 tbsp (remove)

Directions

Add the orange juice, soy sauce and ginger to a ziploc bag that is big enough for all the fish filets. !2 oz of fish is usually 3-4 filets. Add some water if the liquid doesn't cover the fish. Let sit in the fridge for 30 minutes. In the meantime, Prepare brown rice according to package directions. (I sometimes add some broth for flavor) Chop scallions and trim peas. Once rice is cooked, transfer it to a large frying pan. Add the coconut milk and scallions, stirring to keep from sticking. once the coconut milk is absorbed, remove from pan and keep warm. When fish are done marinading, transfer to a baking dish and broil for 3 minutes per side or until done through. While the fish are cooking, saute the sugar snap peas lightly in the sesame oil. Serve Fish over rice. Serve peas tossed with sesame seeds.

Number of Servings: 3

Recipe submitted by SparkPeople user MORGRAENE.






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