Category: Best Freezer Treasure
Author:
Stephanie Beck
Recipe Name:
Orange-Soy Tilapia
Recipe Description:
This recipe is so easy, nutritious and tastes like it's from a high dollar restaurant. The Tilapia (fish) can be purchased frozen from Walmart for under $5 for a bag of 5 fillets. Each fillet is vacuum sealed so they are quite fresh tasting. The best thing about this meal, aside from the taste, is the fact that there are only 231 calories per serving, 5 grams of fat and almost 35 grams of protein! You also get a significant amount of Vitamin C from the orange juice.
Ingredients:
- 5 oz Tilapia fillet
- 1 tbsp Canola Oil
- 1/2 Chopped Garlic Clove
- 1 tbsp Soy Sauce
- 1/3 cup Orange Juice
- Salt & Pepper to taste
Directions:
Thaw Tilapia Fillet in bowl of cold water (15 min.) -- I usually throw it in as soon as I walk in the door and then go sort out homework, check emails, etc. till it's done. Heat canola oil in a skillet. Season tilapia with salt and pepper; add to pan and cook about 2 minutes on one side. Turn and cook other side about 1 minute. Transfer from pan. Add garlic to same skillet and saute 1 minute. Add orange juice and soy sauce and simmer until mixture is reduced by half, about 4 minutes. Add tilapia back to skillet and coat in glaze and heat through. Drizzle with remaining glaze before serving
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Page updated: 24-Apr-2009
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