Scallion Tilapia


Scallion Tilapia

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    Servings and Ingredients

    Serves 4
    4 (6 oz each) tilapia fillets
    1 tbsp. plus 1 tsp Hy-Vee canola oil, divided
    Salt and pepper, to taste
    ½ c. chopped red bell pepper
    1 ¼ tsp. peeled, grated gingerroot or 1/8 tsp ground ginger
    2 scallions, cut into pieces 2 inches long
    2 tbsp. less-sodium soy sauce
    2 tsp. seasoned rice vinegar
    2 tsp. dark sesame oil


    1. Place oven rack 6 inches from broiler heat source. Preheat broiler. Rub both sides of fillets with 1 tablespoon of the oil; season with salt and pepper to taste. Set aside.
    2. For topping, in a large skillet heat remaining 1 teaspoon oil over medium heat. Add bell pepper and ginger; cook until just tender. Add scallions; cook 30 seconds; remove from heat. Stir in soy sauce, vinegar and sesame oil.
    3. Place broiler pan in broiler; heat 2 minutes. Place fillets on hot broiler pan; broil 4 minutes or until fish flakes easily with a fork. Top fillets with scallion topping and serve.

    Nutrition facts


    240 Calories per serving

    Amounts Per Serving

    • Total Fat: 10g
    • Cholesterol: 90mg
    • Sodium: 290mg
    • Total Carbohydrates: 2g
    • Protein: 35g

    Recipe Source:

    Try-Foods International.