STEROID
12-02-2011, 12:52 AM
Tilapia with Oranges, Tomatoes and Toasted Garlic Recipe
http://img820.imageshack.us/img820/2400/86790327.jpg (http://img820.imageshack.us/img820/2400/86790327.jpg)
Total Time: 15 minutes
Serves: 4
Ingredients
1/2 cup whole-wheat couscous
1 large orange
3 tsp olive oil
4 small tilapia fillets (about 1½ lb)
Salt substitute and pepper
2 cloves garlic, thinly sliced
1 1/2-in. piece fresh ginger, very thinly sliced
1 pint cherry tomatoes, halved
2 scallions, thinly sliced
Preparation
Cook the couscous according to package directions. Cut away the peel and white pith of the orange. Working over a bowl, cut the orange into segments, adding them to the bowl along with any juices.
Meanwhile, heat 1 tsp oil in a nonstick skillet over medium heat. Season the tilapia with 1/2 tsp salt and 1/4 tsp pepper and cook until opaque throughout, 1 to 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
Wipe out the skillet and heat the remaining 2 tsp oil over medium heat. Add the garlic and ginger and cook, stirring occasionally, until golden brown, about 1 minute. Add the tomatoes and cook, tossing occasionally, until beginning to break down, about 3 minutes. Add the oranges and any juices and gently toss to heat through. Serve with the tilapia and couscous and sprinkle with the scallions.
Nutrition Facts
Amount Per Serving
Calories 335
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 77 mg
Sodium 222 g
Total Carbohydrates 28 g
Dietary Fiber 5 g
Protein 40 g
Sugar N/A
http://img820.imageshack.us/img820/2400/86790327.jpg (http://img820.imageshack.us/img820/2400/86790327.jpg)
Total Time: 15 minutes
Serves: 4
Ingredients
1/2 cup whole-wheat couscous
1 large orange
3 tsp olive oil
4 small tilapia fillets (about 1½ lb)
Salt substitute and pepper
2 cloves garlic, thinly sliced
1 1/2-in. piece fresh ginger, very thinly sliced
1 pint cherry tomatoes, halved
2 scallions, thinly sliced
Preparation
Cook the couscous according to package directions. Cut away the peel and white pith of the orange. Working over a bowl, cut the orange into segments, adding them to the bowl along with any juices.
Meanwhile, heat 1 tsp oil in a nonstick skillet over medium heat. Season the tilapia with 1/2 tsp salt and 1/4 tsp pepper and cook until opaque throughout, 1 to 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
Wipe out the skillet and heat the remaining 2 tsp oil over medium heat. Add the garlic and ginger and cook, stirring occasionally, until golden brown, about 1 minute. Add the tomatoes and cook, tossing occasionally, until beginning to break down, about 3 minutes. Add the oranges and any juices and gently toss to heat through. Serve with the tilapia and couscous and sprinkle with the scallions.
Nutrition Facts
Amount Per Serving
Calories 335
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 77 mg
Sodium 222 g
Total Carbohydrates 28 g
Dietary Fiber 5 g
Protein 40 g
Sugar N/A