Tuesday, March 1, 2011

Sesame-Crusted Tilapia With Gingered Green Beans

I found this great recipe in my new Clean Eating magazine. It is really good and easy to prepare.

Sesame- Crusted Tilapia
With Gingered Green Beans
By: Chef Joanne Lusted

Serves 4. Prep time: 15 minutes.
Total time: 15 minutes.
  • 2 tbsp fresh lime juice
  • 2 tbsp low-sodium soy sauce
  • 2 tbsp minced fresh ginger, divided
  • 4 tsp olive oil, divided
  • 1 tsp sesame oil, divided
  • 4-6 oz tilapia fillets, skin and bones removed
  • 2 tbsp sesame seeds
  • 1/3 cup low-sodium chicken broth or water
  • 3 cups trimmed green beans (12oz)
  • 1/8 tsp each sea salt and ground black pepper

One: preheat oven to 425 F.

Two: In a small bowl, whisk together lime juice, soy sauce, 2 tsp ginger, 2 tsp olive oil and 1/2 tsp sesame oil. Place tilapia in a shallow nonstick or foil-lined baking pan and pour lime juice mixture over top, turning fillets to coat. Sprinkle sesame seeds evenly over top of tilapia and bake for 8 minutes or until fish flakes easily with a fork.

Three: Meanwhile, heat remaining 2 Tsp olive oil in a large nonstick skillet on medium. Add remaining 4 tsp ginger and cook for 1 minute or until fragrant. Add broth, beans, salt and pepper, cover and cook for 5 minutes or until beans are bright green and tender crisp. Remove from the heat, add remaining 1/2 tsp sesame oil and toss to coat.

Four: Using a thin heat-proofed spatula, lift tilapia from pan and arrange on serving plates. Drizzle with pan juices and serve immediately with green beans, dividing evenly.

Nutrients per serving: ( 1 tiapia fillet and 3/4 cup green beans)
Calories: 268, Total fat: 10g, Sat fat: 2g, Monounsaturated fat: 5g, Polyunsaturated fat: 1g, Omega-3s: 320 mg, Protein: 38 g, Sodium: 468g, Cholesterol: 85mg

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