Main DishesJuly 07, 2013
Calories
179
Sodium
1582mg
65% DV
Fat
4g
7% DV
Protein
9g
19% DV
Carbs
28g
9% DV
Fiber
1g
5% DV
Gingered Tilapia
4
3 tablespoons honey
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 teaspoon grated ginger root
2 teaspoons minced or pressed garlic
2 teaspoons olive oil
4-6 4-ounce tilapia fillets (or other favorite fish)
Creamy Dipping Sauce
6 ounces fat-free plain Greek yogurt
1 small clove garlic, minced or pressed
1/2 teaspoon grated ginger root
1 1/2 teaspoons soy sauce
2 tablespoons chopped green onions
Juice of 1 small, juicy lime (about 2 tablespoons)
1 teaspoon lime zest
1/2 teaspoon kosher salt
Optional: 1-2 teaspoons finely minced cilantro
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 teaspoon grated ginger root
2 teaspoons minced or pressed garlic
2 teaspoons olive oil
4-6 4-ounce tilapia fillets (or other favorite fish)
Creamy Dipping Sauce
6 ounces fat-free plain Greek yogurt
1 small clove garlic, minced or pressed
1/2 teaspoon grated ginger root
1 1/2 teaspoons soy sauce
2 tablespoons chopped green onions
Juice of 1 small, juicy lime (about 2 tablespoons)
1 teaspoon lime zest
1/2 teaspoon kosher salt
Optional: 1-2 teaspoons finely minced cilantro
Whisk together the honey, soy sauce, vinegar, ginger, garlic, and olive oil. Marinate the fish in the mixture for 20 minutes-1 hour.
While the fish is marinating, whisk together the creamy sauce ingredients. Refrigerate until ready to serve.
Heat a grill pan over medium heat and brush with vegetable oil or spray with non-stick cooking spray. Cook the fish for 4-6 minutes per side or until it flakes easily with a fork. Serve immediately with the dipping sauce.
Nutritions
Calories
179
Sodium
1582mg
65% DV
Fat
4g
7% DV
Protein
9g
19% DV
Carbs
28g
9% DV
Fiber
1g
5% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g5%
Polysaturated Fat1g8%
Monosaturated Fat2g14%
Cholesterol19mg6%
Sodium1582mg65%
Potassium120mg3%
Protein9g19%
% DAILY VALUE*
Total Carbohydrate
Fiber1g5%
Sugar17g34%
Vitamin A2IU0%
Vitamin B60.5mg25%
Vitamin C2mg4%
Calcium33mg3%
Iron1mg7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.