Honey-Ginger Tilapia over Spinach + Black Beans

Honey-Ginger Tilapia over Spinach + Black Beans
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Nutritional Info
  • Servings Per Recipe: 2
  • 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

View full nutritional breakdown of Honey-Ginger Tilapia over Spinach + Black Beans calories by ingredient
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Introduction

Flavorful, hearty, & easy recipe for a healthy dinner for (2). Flavorful, hearty, & easy recipe for a healthy dinner for (2).
Number of Servings: 2

Ingredients

    TILAPIA PREP
    2 - 4 oz Tilapia fillets - fresh or thawed
    2 T - Lemon Juice - fresh squeezed
    1 - Lg Scallion - chopped
    1 tsp - Fresh Ginger Root - grated
    1 T - Soy Sauce - low-sodium if preferred
    1 T - Honey
    1 tsp - Toasted Sesame Seeds
    Sea Salt + Fresh Ground Pepper, to taste

    SPINACH + BLACK BEAN PREP
    1 T - Olive Oil
    1 - 15oz can Black Beans - drained & rinsed
    1 - 10oz package of frozen Spinach - thawed, strained, chopped
    1 T - Rice Wine Vinegar
    1 - Garlic clove - minced
    1 - Lg Shallot or 1/2 Med Onion, about 3 T - minced
    1/2 tsp - Red Pepper Flakes
    1/2 tsp - Cumin
    1/2 tsp - Smoked Paprika
    Sea Salt + Fresh Ground Pepper, to taste

Directions

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.

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