Tilapiaandvegetablestirfry Recipes
VEGETABLE AND TOFU STIR-FRY
This is a really delicious and healthy recipe. The sauce is what makes this recipe extra delicious! We make it at least once a week. You can substitute and add whatever vegetables you like.
Provided by BANSREEPARIKH
Categories World Cuisine Recipes Asian
Time 45m
Yield 4
Number Of Ingredients 20
Steps:
- In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown
- Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
- In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.
Nutrition Facts : Calories 215.1 calories, Carbohydrate 24 g, Fat 9.4 g, Fiber 6.2 g, Protein 13.6 g, SaturatedFat 1.4 g, Sodium 507 mg, Sugar 15.4 g
ROASTED TILAPIA AND VEGETABLES
Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
- Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
- Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.
Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g
TILAPIA AND VEGETABLE STIR FRY
Make and share this Tilapia and Vegetable Stir Fry recipe from Food.com.
Provided by morgainegeiser
Categories One Dish Meal
Time 21m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Place tilapia and vinegar in medium bowl and toss to coat. Set aside.
- Heat large nonstick skillet over medium heat until drop of water sizzles in pan. Add oil and swirl to coat pan.
- Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds.
- Add cabbage, broccoli, carrots, and bell pepper.
- Stir fry until vegetables begin to soften, about 2 minutes.
- Add broth and soy sauce; bring to boil.
- Add tilapia, cover and cook, stirring occasionally, until fish is just opaque in center, 2-3 minutes.
- Remove from heat and stir in scallions.
AIR-FRYER TILAPIA
Making air-fryer tilapia means dinner will be on the table in less than half an hour. It's quick and easy, and it doesn't dry out the delicate fillets. -Dana Alexander, Lebanon, Missouri
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 2 servings.
Number Of Ingredients 10
Steps:
- Preheat air fryer to 400°. Brush fillets with butter. In a small bowl, mix remaining ingredients; sprinkle over fillets., Place fillets in a single layer on greased tray in air-fryer basket. Cook until fish just begins to flake easily with a fork, 6-8 minutes.
Nutrition Facts : Calories 193 calories, Fat 7g fat (4g saturated fat), Cholesterol 98mg cholesterol, Sodium 594mg sodium, Carbohydrate 0 carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein. Diabetic Exchanges
AUTUMN VEGETABLE STIR-FRY
There are times when I just crave a wok full of vegetables, and this is my go-to dish. It's chock full of different textures and flavors. If there is something you hate, get rid of it and sub in something you love! This is a light, healthy but super flavorful vegetable stir-fry.
Provided by Jet Tila
Categories main-dish
Time 25m
Yield 4 servings
Number Of Ingredients 17
Steps:
- For the sauce: Stir together the stock, oyster sauce, soy sauce, brown sugar, sesame oil, cornstarch and pepper in a small bowl, making sure the cornstarch is dissolved well. Set aside.
- For the vegetable stir-fry: Heat a wok or a large skillet over medium-high to high heat. Swirl in
- the oil to coat the bottom. When you see wisps of white smoke, add the tofu and stir-fry until light brown on the edges, about 2 minutes. Then add the ginger and stir-fry it until aromatic, about 30 seconds. Add the mushrooms, bamboo shoots, water chestnuts, bean sprouts, carrots, cabbage and snow peas and keep them moving while searing. Don't be scared to scrape the pan and fold the vegetables over many times. Cook until the Napa cabbage gets bright green and starts to soften, 1 to 2 minutes.
- Stir in the sauce, coat all the vegetables and tofu and bring the sauce to a boil. The cornstarch will thicken into a glaze, about 1 minute. Remove from the heat and serve immediately.
VEGGIE-TOPPED TILAPIA
I invented this fast weeknight dish using frozen tilapia fillets. My entire family loved it! I often serve it with crusty rolls, salad and a rice dish. It always gets raves! -Christine Bissonette, Scotia, New York
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Drizzle with wine; sprinkle with seafood seasoning. Combine the onion, green pepper, tomato, lemon juice, oil and garlic powder; spoon over fillets. , Cover and bake at 425° for 15 minutes. Uncover; sprinkle with cheese. Bake 5-10 minutes longer or until vegetables are tender and fish flakes easily with a fork.
Nutrition Facts : Calories 192 calories, Fat 4g fat (2g saturated fat), Cholesterol 73mg cholesterol, Sodium 223mg sodium, Carbohydrate 8g carbohydrate (4g sugars, Fiber 2g fiber), Protein 29g protein. Diabetic Exchanges
BAKED TILAPIA WITH VEGETABLES
Make and share this Baked Tilapia With Vegetables recipe from Food.com.
Provided by wnddrrwmnn
Categories Tilapia
Time 30m
Yield 2 fillets, 2 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 450°F.
- Lay down aluminum foil on baking sheet and arrange fillets in a single layer.
- Sprinkle with salt and paprika; Set aside.
- In a small skillet, heat olive oil; quickly saute portabello, green onion and yellow pepper, about 2-3 minutes.
- Add tarragon, and simmer 2-3 minutes more.
- If this mixture is very wet, simmer to reduce another minute or two.
- Spoon contents of skillet over fish.
- Bake@ 450F 20 minutes.
Nutrition Facts : Calories 212.1, Fat 9.3, SaturatedFat 1.7, Cholesterol 62.5, Sodium 151.7, Carbohydrate 6.8, Fiber 1.7, Sugar 1.6, Protein 27.1
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