Honey-Ginger Tilapia over Spinach + Black Beans
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
TILAPIA PREP2 - 4 oz Tilapia fillets - fresh or thawed2 T - Lemon Juice - fresh squeezed1 - Lg Scallion - chopped1 tsp - Fresh Ginger Root - grated1 T - Soy Sauce - low-sodium if preferred1 T - Honey1 tsp - Toasted Sesame SeedsSea Salt + Fresh Ground Pepper, to tasteSPINACH + BLACK BEAN PREP1 T - Olive Oil1 - 15oz can Black Beans - drained & rinsed1 - 10oz package of frozen Spinach - thawed, strained, chopped1 T - Rice Wine Vinegar1 - Garlic clove - minced1 - Lg Shallot or 1/2 Med Onion, about 3 T - minced1/2 tsp - Red Pepper Flakes1/2 tsp - Cumin1/2 tsp - Smoked PaprikaSea Salt + Fresh Ground Pepper, to taste
Makes (2) dinner portions. (1) Tilapia fillet each + 1/2 of Spinach + Black Bean mixture.
1. Pre-heat toaster oven (or regular oven) to 400 degrees.
2. Combine lemon juice, scallion, ginger, soy sauce, honey, garlic, + sesame seeds in a bowl. Whiskey together with S&P to taste. Set aside.
3. Add 1 T of olive oil to a saute pan over medium heat. Add shallot/onion and saute until soft, adjusting temperature to avoid browning. Cook time about 5 min.
4. Add garlic, red pepper flakes, cumin, + paprika to pan. Saute for about 3 min, tossing to avoid browning.
5. While shallot/onion mixture sautes, season both sides of tilapia w. S&P. Place on non-stick baking sheet. I rely on my Misto to spray each side of the fish before seasoning to avoid sticking while keeping the fat/calories low.
6. Bake tilapia in heated oven for 8-12 minutes, or until fish flakes with a fork.
7. Add rice wine vinegar, black beans, + spinach to mixture in pan and continue to saute until beans are tender and heated thru, about 5 min. Season with S&P.
8. Divide spinach + black bean mixture onto 2 plates. Top with tilapia filets. Divide honey-ginger mixture and spoon over tilapia fillets. Serve immediately.
Number of Servings: 2
Recipe submitted by SparkPeople user LITTLELAMBE.
1. Pre-heat toaster oven (or regular oven) to 400 degrees.
2. Combine lemon juice, scallion, ginger, soy sauce, honey, garlic, + sesame seeds in a bowl. Whiskey together with S&P to taste. Set aside.
3. Add 1 T of olive oil to a saute pan over medium heat. Add shallot/onion and saute until soft, adjusting temperature to avoid browning. Cook time about 5 min.
4. Add garlic, red pepper flakes, cumin, + paprika to pan. Saute for about 3 min, tossing to avoid browning.
5. While shallot/onion mixture sautes, season both sides of tilapia w. S&P. Place on non-stick baking sheet. I rely on my Misto to spray each side of the fish before seasoning to avoid sticking while keeping the fat/calories low.
6. Bake tilapia in heated oven for 8-12 minutes, or until fish flakes with a fork.
7. Add rice wine vinegar, black beans, + spinach to mixture in pan and continue to saute until beans are tender and heated thru, about 5 min. Season with S&P.
8. Divide spinach + black bean mixture onto 2 plates. Top with tilapia filets. Divide honey-ginger mixture and spoon over tilapia fillets. Serve immediately.
Number of Servings: 2
Recipe submitted by SparkPeople user LITTLELAMBE.
Nutritional Info Amount Per Serving
- Calories: 466.5
- Total Fat: 11.3 g
- Cholesterol: 45.7 mg
- Sodium: 1,779.6 mg
- Total Carbs: 56.0 g
- Dietary Fiber: 17.1 g
- Protein: 41.1 g
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