Lemon Garlic Tilapia with Asparagus Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 cups chicken broth (I made mine with buillon cubes)3 Tbs vegetable oil (1 Tbs each for 3 different steps)1 cup (dry) white rice (I used instant)1 piece of crystallized ginger, sliced2 Tbs soy sauce2 garlic cloves, chopped3 Tbs lemon juice6 scallions, sliced1 Tbs toasted sesame oil 4 4oz tilapia fillets1 pound of asparagus stir fry (contains asparagus, broccoli, carrots, yellow squash, cauliflower, red peppers, and sugar snap peas)I'm going to try this again without the vegetable oil, because that could cut 90 calories and 10.5 g of fat per serving. I'm also going to try it again with a reduced sodium soy sauce.
Preheat the oven to 400 F.
Bring the chicken broth and 1 Tbs of vegetable oil to a boil. Add the rice and stir. Simmer until the rice is tender, then remove from heat.
In a shallow baking dish, combine the ginger, soy sauce, garlic, lemon juice, scallions, sesame oil, and 1 Tbs of vegetable oil. Add the tilapia fillets and coat with the mixture. Let the fish sit while you prepare the vegetables.
Toss the asparagus stir fry in a bowl with 1 Tbs of vegetable oil. Place on top of the tilapia. Roast for 12 to 14 minutes until the fish is cooked through and the vegetables are tender.
Serve the rice alongside the tilapia and vegetables.
Number of Servings: 4
Recipe submitted by SparkPeople user CATSDONTPRAY.
Bring the chicken broth and 1 Tbs of vegetable oil to a boil. Add the rice and stir. Simmer until the rice is tender, then remove from heat.
In a shallow baking dish, combine the ginger, soy sauce, garlic, lemon juice, scallions, sesame oil, and 1 Tbs of vegetable oil. Add the tilapia fillets and coat with the mixture. Let the fish sit while you prepare the vegetables.
Toss the asparagus stir fry in a bowl with 1 Tbs of vegetable oil. Place on top of the tilapia. Roast for 12 to 14 minutes until the fish is cooked through and the vegetables are tender.
Serve the rice alongside the tilapia and vegetables.
Number of Servings: 4
Recipe submitted by SparkPeople user CATSDONTPRAY.
Nutritional Info Amount Per Serving
- Calories: 362.9
- Total Fat: 16.6 g
- Cholesterol: 40.0 mg
- Sodium: 1,006.8 mg
- Total Carbs: 28.7 g
- Dietary Fiber: 4.1 g
- Protein: 25.3 g
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