Ginger Baked Tilapia
Here’s a healthy fish recipe that sparks up mild tilapia with ginger, jalapeño and lime. Packed with protein, this Ginger Baked Tilapia is a quick weeknight dinner.
This recipe provides a generous portion – 8 ounces – of lean protein. Flavor comes from the garlic, jalepeno, ginger, and soy sauce. Although the recipe calls for use of low-sodium soy sauce, the amount of sodium provided is still high if you’re watching your salt intake. Consider leaving it out of the recipe or look to the internet for a homemade version of even-lower sodium soy sauce utilizing molasses and apple cider vinegar. Round out this meal with at least one cup of fruit or vegetables; a sautéed bok choy would add crunch and compliment the Asian-inspired fish seasoning.Theresa Jackson, RD, CSOWM, CDN
- 1 lb tilapia fillets
- Black pepper to taste
- 1/4 cup fresh lime juice
- 2 Tbsp reduced-sodium soy sauce (gluten free if needed)
- 1 tsp olive oil
- 3 garlic cloves, peeled and smashed
- 1 Tbsp finely grated fresh ginger or ginger juice
- 1 jalapeño pepper, chopped
- 1/3 cup chopped fresh cilantro leaves
- 6 green onions, chopped, for garnish
Preheat oven to 475°. Lightly coat an 8 x 8-inch glass baking dish with nonstick cooking spray. Pat the fish dry, season lightly with black pepper, and arrange in prepared baking dish.
In a small bowl, whisk together the lime juice, soy sauce, oil, garlic, ginger, jalapeño and cilantro.
Pour the sauce over the fish. Bake for 8 to 10 minutes, or until the fish flakes easily and is cooked through.
Serve immediately, garnished with scallions and additional cilantro.
Yield: 2 servings
Serving Size: 8 oz tilapia
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content
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