Tilapia And Vegetable Stir Fry Recipes

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TILAPIA WITH FRESH VEGETABLES



Tilapia with Fresh Vegetables image

Simply one of my favorite meals when it comes to clean eating. Simplistic, easy, and delicious.

Provided by haynes006

Categories     Seafood     Fish     Tilapia

Time 40m

Yield 4

Number Of Ingredients 10

¼ cup extra-virgin olive oil
¼ cup chopped fresh basil
2 large zucchini, cut into 1/4-inch slices
2 large yellow squash, cut into 1/4-inch slices
2 large tomatoes, cut into 1/4-inch slices
1 ounce baby bella mushrooms, sliced
1 tablespoon minced garlic
4 tilapia fillets
4 tablespoons chicken-flavored bouillon granules
1 pinch lemon pepper, or to taste

Steps:

  • Combine oil, basil, zucchini, squash, tomatoes, mushroom, and garlic in a large saucepan over medium heat. Sprinkle bouillon over mixture, stir, and cover. Cook and stir every 5 minutes until vegetables are completely wilted, about 15 minutes.
  • Use a slotted spoon to remove vegetables from the gravy in the saucepan and transfer them to a bowl. Add tilapia to the gravy, sprinkle lemon pepper on top, and cover. Cook fish over medium heat about 5 minutes. Turn fish over and cook until fillets flake easily with a fork, about 5 minutes more. Serve vegetables and fish together.

Nutrition Facts : Calories 322.4 calories, Carbohydrate 15.6 g, Cholesterol 41.8 mg, Fat 17.1 g, Fiber 5.1 g, Protein 28.1 g, SaturatedFat 2.6 g, Sodium 1255.6 mg, Sugar 6.4 g

TILAPIA AND VEGETABLE STIR FRY



Tilapia and Vegetable Stir Fry image

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

1 lb tilapia fillet, cut into 1 inch chunks
1 tablespoon rice vinegar
2 teaspoons canola oil
3 garlic cloves, minced
1 tablespoon ginger, fresh, peeled, minced
4 cups Chinese cabbage, sliced
3 cups broccoli florets
2 carrots, thinly sliced
1 red pepper, thinly sliced
3/4 cup chicken broth, reduced sodium
2 tablespoons soy sauce, reduced sodium
3 scallions, thinly sliced

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.

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