Lemon Garlic Tilapia with Asparagus Stir Fry

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Lemon Garlic Tilapia with Asparagus Stir Fry calories by ingredient
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Introduction

Adapted from Rachael Ray 365: No Repeats recipe 131, based on food availability at my local Wal-Mart, personal preference, and some mistakes. Here it is as I made it on this first attempt. Adapted from Rachael Ray 365: No Repeats recipe 131, based on food availability at my local Wal-Mart, personal preference, and some mistakes. Here it is as I made it on this first attempt.
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, sliced
    2 Tbs soy sauce
    2 garlic cloves, chopped
    3 Tbs lemon juice
    6 scallions, sliced
    1 Tbs toasted sesame oil
    4 4oz tilapia fillets
    1 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.

Directions

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.

TAGS:  Fish | Dinner | Fish Dinner |

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