Tilapia and Vegetable Stir Fry
Elevate your weeknight dinner routine with this vibrant Tilapia and Vegetable Stir Fry, a quick and wholesome meal packed with bold flavors and colorful veggies. Tender, bite-sized pieces of tilapia are lightly seasoned and seared to perfection, then tossed with crisp bell peppers, broccoli, and carrots in a tangy soy-honey sauce infused with garlic and ginger. This one-pan wonder is perfectly balanced with a hint of sweetness and a touch of sesame oil for a nutty finish. Ready in just 35 minutes, it's a nutritious, family-friendly dish that's ideal for busy nights. Serve it over steamy rice or noodles for a satisfying, restaurant-quality meal made right in your kitchen. Perfect for lovers of Asian-inspired cuisine, this stir fry recipe delivers flavor, texture, and convenience in every bite!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 3 tablespoons Soy sauce
- 1 tablespoon Honey
- 3 minced Garlic cloves
- 1 teaspoon Ginger
- 1 teaspoon Cornstarch
- 2 sliced Bell peppers
- 2 cups Broccoli florets
- 1 julienned Carrot
- 2 sliced Green onions
- 2 tablespoons Vegetable oil
- 1 teaspoon Sesame oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 servings Cooked rice or noodles
Instructions
In a small bowl, combine soy sauce, honey, minced garlic, grated ginger, and cornstarch. Stir until well mixed and set aside.
Cut the tilapia fillets into bite-sized chunks and season with salt and pepper.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tilapia chunks and cook for 2-3 minutes per side, until lightly browned and cooked through. Remove from skillet and set aside.
Add the remaining 1 tablespoon of vegetable oil to the skillet. Add the bell peppers, broccoli florets, and julienned carrots. Stir-fry for 4-5 minutes, or until the vegetables are tender-crisp.
Lower the heat to medium. Return the cooked tilapia to the skillet and pour in the soy sauce mixture. Toss everything gently to coat the vegetables and tilapia in the sauce. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.
Remove from heat and drizzle with sesame oil. Garnish with sliced green onions.
Serve hot over cooked rice or noodles.
Nutrition Facts
Calories |
475 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 997 mg | 43% | |
| Total Carbohydrate | 64.3 g | 23% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 6.3 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 68 mg | 5% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 497 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
