Tilapia Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2- 3 to 4 oz boneless, skinless tilapia filets, thawed1 bag of frozen Great Value (Walmart brand) sugar snap stir fry vegetable blend1 tbsp creamy natural peanut butter1 cup uncooked whole grain instant brown rice1 cup water2 1/2 tbsp low sodium soy sauceGround black pepper, garlic, red pepper, and ginger to tasteZero calorie cooking spray
(1) Spray both sides of tilapia with no calorie cooking spray (I use olive oil).
(2) Generously sprinkle both sides with ground black pepper, red pepper, garlic, and ginger.
(3) Oil large skillet over med-high heat and start cooking the fish (about 5-7 minutes each side or until fish starts to flake).
(4) While fish is cooking, prepare instant brown rice according to package directions.
(5) Transfer cooked fish to a separate plate and re-oil the pan with the cooking spray.
(6) Pour the bag of frozen stir fry mix into the hot skillet and generously sprinkle with ground black pepper, garlic, ginger, and 2 tbsp low sodium soy sauce; cover and let cook for about 5 minutes.
(7) Uncover vegetables and drop 1 tbsp creamy natural peanut butter into the pan, stirring constantly to mix it into the soy sauce and oil; stir vegetables to incorporate the mixture, replace lid on pan and cook for about 5 more minutes.
Serving Size: Split everything between 2 plates
Number of Servings: 2
Recipe submitted by SparkPeople user MIKE_HONCHO.
(2) Generously sprinkle both sides with ground black pepper, red pepper, garlic, and ginger.
(3) Oil large skillet over med-high heat and start cooking the fish (about 5-7 minutes each side or until fish starts to flake).
(4) While fish is cooking, prepare instant brown rice according to package directions.
(5) Transfer cooked fish to a separate plate and re-oil the pan with the cooking spray.
(6) Pour the bag of frozen stir fry mix into the hot skillet and generously sprinkle with ground black pepper, garlic, ginger, and 2 tbsp low sodium soy sauce; cover and let cook for about 5 minutes.
(7) Uncover vegetables and drop 1 tbsp creamy natural peanut butter into the pan, stirring constantly to mix it into the soy sauce and oil; stir vegetables to incorporate the mixture, replace lid on pan and cook for about 5 more minutes.
Serving Size: Split everything between 2 plates
Number of Servings: 2
Recipe submitted by SparkPeople user MIKE_HONCHO.
Nutritional Info Amount Per Serving
- Calories: 368.7
- Total Fat: 7.1 g
- Cholesterol: 30.0 mg
- Sodium: 853.8 mg
- Total Carbs: 49.2 g
- Dietary Fiber: 5.5 g
- Protein: 24.0 g
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