Scallion Tilapia

Diabetes Appropriate
Dairy-free
Egg-free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
15 minutes

Ingredients

  • 4 (6-oz.) tilapia fillets
  • 1 tbsp. plus 1 tsp. vegetable oil, divided
  • 1/2 cup chopped red bell pepper
  • 1 1/4 tsp. peeled, grated gingerroot or 1/8 tsp. ground ginger
  • 2 scallions, cut into pieces 2 inches long
  • 2 tbsp. less-sodium soy sauce
  • 2 tsp. seasoned rice vinegar
  • 2 tsp. toasted sesame oil

Directions

Prep Time
10 minutes
Cook Time
5 minutes
Ready in
15 minutes
  1. Preheat broiler to high. Rub both sides of fillets with 1 tablespoon of the oil; season with salt and pepper to taste. Set aside.
  2. For topping, in a large skillet heat remaining 1 teaspoon oil over medium heat. Add bell pepper and ginger; cook until just tender. Add scallions; cook 30 seconds; remove from heat. Stir in soy sauce, vinegar and sesame oil.
  3. Place broiler pan in broiler; heat 2 minutes. Place fillets on hot broiler pan; broil 4 minutes or until fish flakes easily with a fork. Top fillets with scallion topping, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 243, Calories Fat 91, Total Fat 10g, Saturated Fat 1g, Cholesterol 91mg, Sodium 290mg, Carbohydrate 2g, Protein 35g
Serving Size1
Calories243
Calories Fat91
Calories (fat) extra38
Total Fat10g
Total Fat (extra)15
Saturated Fat1g
Saturated Fat (extra)7
Cholesterol91mg
Cholesterol (extra)31
Sodium290mg
Sodium (extra)12
Potassium60mg
Carbohydrate2g
Carbohydrate (extra)1
Fiber0g
Fiber (extra)2
Sugars0g
Protein35g
Vitamin A475IU
Vitamin A (extra)10
Vitamin C17mg
Vitamin C (extra)30
Iron0mg
Iron (extra)1