Asian Tilapia with Stir-Fried Green Beans


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)


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

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