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Ginger Scallion Tilapia with Tofu

Updated on April 3, 2015
anglnwu profile image

A certified health and wellness coach, I love discussing food, health benefits and how to keep weight in check.

Eat at least 2 times of fish a week, admonished health experts. The American Heart Association said it. Health researches point to the strong correlation between heart health and fish eating. Fish is versatile and it takes on the flavor of seasonings and you can create, permutate and invent many interesting variations with some imagination. In this dish, tilapia is used. It has half the calories of salmon and is low in sodium and rich in phosphorus and niacin as well as selenium, protein and vitamin B12. Toss in a few fat-busting ingredients like ginger, scallion and nutritious low-fat tofu, and you have yourself one simple healthy dish.


Ginger Scallion Tilapia
Ginger Scallion Tilapia


Ingredients

3 pieces of Tilapia

3 to 4 thumbs of ginger, julienne

2 stalks of scallion, shredded lengthwise

1 slab of silken tofu, cut into cubes

2 tomatoes, cut into wedges

Salt and pepper

Sauce (whisk the following together)

2 tablespoons of soya sauce

1 teaspoon of sesame oil

½ teaspoon of brown sugar

Directions

  • · Season tilapia slightly with salt and pepper.
  • · Spray 11” by 7” baking dish with fat-free spray.
  • · Add one layer of tofu and tomatoes (save some for topping)
  • · Lay Tilipia on top.
  • · Add remaining tofu and tomatoes.
  • · Sprinkle ginger and scallion on top.
  • · Drizzle sauce over the tilapia.
  • · Bake at 350 degree Fahrenheit for 20 to 25 minutes or until it bubbles.

Serve over brown rice. Enjoy! If you prefer fish soup, just add one can of reduced sodium chicken broth to baking dish before you bake. Increase baking time to half an hour.


Interesting Related Reads:

Fat-Whittling Foods: http://hubpages.com/hub/Whittle-Away-Belly-Fat

Fish goes well with salsa, try this salsa recipe: http://hubpages.com/hub/Nutritional-Value-of-Salsa--Salsa-Your-Way-to-Health

Comments

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  • anglnwu profile imageAUTHOR

    anglnwu 

    8 years ago

    Carlota, thanks for dropping by. Yes, you can definitely use the vegetarian stir-fry which i believe is a version of oyster sauce. The sauce is already sweet, so you may want to go easily on the brown sugar. If you don't have sesame oil (it gives it a distinctive Chinese flavor), use a little oil (canola, vegetable...just not olive oil--will produce a totally different taste).

    As for the scallion, there is really no hard and fast rule about that. You can even cut it in chunks( or slice it however you want it) and yes, include the white part.

    Let me know how it goes. Once again, appreciate your visit.

  • profile image

    Carlota Guzman 

    8 years ago

    Thanks Angie for this recipe. I will try it out tonight but do you think I can use the 'vegetarian stir-fry sauce' in lieu of your sauce recipe (sacrificing the sesame oil)? It's because I do not have one handy.

    As for the scallion, should I use all the tips including the white bottom parts ?

  • anglnwu profile imageAUTHOR

    anglnwu 

    9 years ago

    Thanks for visiting. Let me know how it turns out.

  • jill of alltrades profile image

    jill of alltrades 

    9 years ago from Philippines

    I love fish and tofu. Sounds yummy! I think I'll try this. Thanks for sharing!

  • anglnwu profile imageAUTHOR

    anglnwu 

    9 years ago

    Thanks for dropping by.

  • febriedethan profile image

    febriedethan 

    9 years ago from Indonesia

    The Saint Peter fish..wow..I've never tried that! Seems delicious and Tofu is my favorite! Have to try the recipe sometime, thank you for sharing!

  • anglnwu profile imageAUTHOR

    anglnwu 

    9 years ago

    Thanks, Melody for visiting. We have more than one thing in common--our belief in God, our love for writing and now, tilapia.

    Jay, thanks for dropping by--enjoy your day and see you around in hubs.

  • jayb23 profile image

    jayb23 

    9 years ago from India

    Wow...Im feeling hungry inspite of having my dinner. Keep up the good work anglnwu

  • Melody Lagrimas profile image

    Melody Lagrimas 

    9 years ago from Philippines

    I love tilapia. Great!

  • Melody Lagrimas profile image

    Melody Lagrimas 

    9 years ago from Philippines

    I love tilapia. Great!

  • anglnwu profile imageAUTHOR

    anglnwu 

    9 years ago

    LOL--Tony, hope the game was good.

    Godslittlechild, thanks for dropping by. I love tilapia too. Let me know how your dish turns out.

  • Godslittlechild profile image

    Godslittlechild 

    9 years ago

    Love tilapia and this sounds great! Will try it soon!

  • tony0724 profile image

    tony0724 

    9 years ago from san diego calif

    DAMMIT anglnwu ! I was watchin the game . My bad ! Next time I will bring the beverage of your choice .

  • anglnwu profile imageAUTHOR

    anglnwu 

    9 years ago

    Haha--where were you 2 hours ago? I had szechuan-crusted chicken with lime french fries (the healthy baked version). I share that recipe some other time.

  • tony0724 profile image

    tony0724 

    9 years ago from san diego calif

    anglnwu what time Is dinner ? I, m starvin !

  • anglnwu profile imageAUTHOR

    anglnwu 

    9 years ago

    Me too! Thanks for visiting.

  • kartika damon profile image

    kartika damon 

    9 years ago from Fairfield, Iowa

    I love tofu with ginger in a stir fry - this sounds yummy!

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