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Tilapia Stir Fry

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Easy and healthy, this oriental fish stir-fry recipe uses Tilapia, fresh ginger, garlic, sesame seeds and honey. Broccoli and cauliflower provide cruciferous vegetables.

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Tilapia Stir Fry

Tilapia Stir Fry

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Serves 4

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2 tablespoons soy sauce
1 tablespoon & 1 teaspoon lemon juice
1 ounce fresh ginger
2 cloves garlic
4 ounces onion
1 tablespoon & 1 teaspoon sesame seeds
2 tablespoons & 2 teaspoons honey
12 ounces broccoli
8 ounces cauliflower
1/4 cup water
1/4 teaspoon pepper
6 ounces pasta
12 ounces Tilapia

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  1. Pour soy sauce and lemon juice into a wok or skillet. Turn heat on to low.
  2. Slice ginger into tiny slivers and add to skillet. Turn heat up to medium.
  3. Mince garlic and add to ginger. Stir.
  4. Mince onion and add to pan. Stir. Continue cooking and stirring until onion is lightly browned.
  5. Stir in sesame seeds and honey.
  6. Heat water in a large saucepan 2/3 full on high heat until boiling.
  7. While water heats, add frozen vegetables to sauce in wok or skillet. Sprinkle with water and pepper and continue cooking over medium heat, stirring often.
  8. When water is bubbling, add pasta. Stir to separate noodles and continue cooking until pasta is tender (about 8 minutes).
  9. While pasta cooks, drain salmon, remove any bones and gently fold in with vegetables. Keep heat at medium and gently stir once or twice.
  10. Drain and rinse pasta, transfer to a serving dish, pour sauce over the top and enjoy.
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Nutritional information for Tilapia Stir Fry

Calories: 395
Calories from Fat: 69

% Daily Value*
Total Fat 8g 12%
Saturated Fat 1.5g 8%
Cholesterol 47mg 16%
Sodium 390mg 16%
Total Carbohydrates 58g 19%
Dietary Fiber 3.5g 15%
Sugars 14.5g ~
Protein 27g 54%
Vitamin A 60% Iron 22%
Vitamin C 185% Calcium 11%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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