Ingredients
Ingredient Checklist
- 4 4 to 5-ounce fresh or frozen tilapia fillets
- ¼ cup reduced-sodium soy sauce
- 1 tablespoon grated fresh ginger
- 1 teaspoon toasted sesame oil
- 1 clove garlic, minced
- ¼ cup water
- 1 pound fresh green beans, trimmed if desired
- 2 tablespoons water
- 1 tablespoon canola oil
- 1 Nonstick cooking spray
- 1 tablespoon sesame seeds, toasted
- ¼ cup thinly sliced green onions (2)
Directions
Instructions Checklist
Step 1:
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Place fish in a shallow baking dish.
Step 2:
For marinade, stir together soy sauce, ginger, sesame oil, and garlic in a small bowl. Pour marinade over fish, turning to coat. Cover with foil and marinate at room temperature 20 minutes. Drain fish, reserving marinade. Add the 1/4 cup water to the reserved marinade.
Step 3:
In a large nonstick skillet, combine green beans and the 2 Tablespoons water. Cook, covered, over medium-high heat for 5 minutes, stirring occasionally. Add canola oil. Cook, uncovered, about 5 minutes more or until beans are crisp-tender, stirring frequently. Transfer beans to a serving platter; cover and keep warm.
Step 4:
Meanwhile, coat another large nonstick skillet with cooking spray. Heat skillet over medium-high heat. Add fish to hot skillet; cook 6 to 8 minutes or until fish flakes easily when tested with a fork, turning once. Sprinkle beans with sesame seeds; arrange fish on top of beans.
Step 5:
Wipe out skillet with a paper towel. Add the reserved marinade to skillet; cook and stir over medium-high heat 1 minute. Strain through a fine-mesh sieve. Drizzle marinade over fish; sprinkle with green onions.
Nutrition Facts
Serving Size: 1 fish fillet and 1 cup green beans
Per Serving: 212 calories; protein 26.1g; carbohydrates 10.5g; dietary fiber 3.2g; sugars 5.4g; fat 7.8g; saturated fat 1.3g; cholesterol 56.7mg; vitamin a iu 752.3IU; vitamin c 13.7mg; folate 66.3mcg; calcium 57.6mg; iron 1.9mg; magnesium 64.8mg; potassium 587.8mg; sodium 617.9mg.
Exchanges: 3 lean protein, 1 1/2 vegetable, 1/2 fat
