Ginger Baked Tilapia

Healthy Living, Recipes

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

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 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

Preparation

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

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 8 oz tilapia

Calories: 268
Sodium: 382mg
Fat: 6g
Carbohydrates: 6g
Saturated Fat: 2g
Fiber: 2g
Cholesterol: 113mg
Protein: 48g

* 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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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.