Recette
Nutrition facts
per 1 serving
Amount % DV*
Calories 360
Fat 12 g 18 %
Saturated 2.5 g
+ Trans 0.1 g
13 %
Polyunsaturated 4 g
Omega-3 0.4 g
Omega-6 3.5 g
 
Monounsaturated 11 g
Cholesterol 75 mg
Sodium 85 mg 4 %
Carbohydrates 34 g 11 %
  Fibres 2 g 8 %
  Sugars 30 g
Protein 32 g
Vitamin A 0 %
Vitamin C 8 %
Calcium 4 %
Iron 15 %
* DV = daily value

Sesame-Ginger Tilapia Fillets

Time required: Less than 30 minutes
Yield : 4 servings Prep Time: 5 to 8 minutes
Level : Easy Cook Time: 10 to 12 minutes

INGREDIENTS

  • 4 tilapia fillets, about 150 g (5 oz.) each
  • 125 ml (½ cup) sesame seeds
  • 15 ml (1 tbsp.) olive oil
  • 2 cloves garlic, finely chopped
  • 15 ml (1 tbsp.) ginger, chopped
  • 125 ml (½ cup) honey
  • 60 ml (¼ cup) lime juice

PREPARATION

  • Preheat oven to 200°C (400°F).
  • Place sesame seeds on a large plate and coat fillets. Place fillets in an oven-proof dish. Set aside.
  • In a frying pan, heat the oil and fry the garlic and ginger over medium-high heat for 2 to 3 minutes. Add honey and lime juice. Simmer for about 5 minutes or until sauce coats the back of a spoon. Pour sauce over fillets.
  • Bake 10 to 12 minutes or until flesh flakes easily with a fork.
  • Serve with rice and broccoli.

This recipe was developed and tested by the Rachelle-Béry team of nutritionists.