Very easy way to cook fish with an Asian flavor
- 1 lb tilapia filets, thawed, rinsed, and well drained
- 2 Tbsp garlic, minced
- 2 Tbsp ginger, minced or grated (or you can use the refrigerated ground ginger)
- 2 Tbsp no-sodium soy sauce substitute (see recipe)
- 2 Tbsp sherry or dry white wine (do not use cooking wine; it has salt added to it)
- Lightly spray a casserole dish with cooking spray.
- Using a sharp knife, make 8-12 small cuts in each piece of tilapia, concentrating on the thicker areas. Place the tilapia in the casserole dish.
- Mix the other ingredients and pour over the tilapia. Stir to make sure that all of the tilapia is covered. Cover and either cook on high in the microwave 4-7 minutes or bake 20-30 minutes, or until the tilapia is opaque all of the way through and it flakes easily when poked with a fork. Turn once mid-way through cooking.
Note that sodium percentages depend on which daily reference you use. The estimated 40 mg of sodium per serving implies that this recipe provides:
– 2% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 3% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 4% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
