Pan-Seared Tilapia with Sesame Spinach

Honey-Thyme Roasted Carrots
Clock

Ingredients

  • 2 (10-oz) pkg spinach
  • 1 Tbsp dark sesame oil
  • 2 cloves garlic, minced
  • ½ tsp ground ginger
  • 1 Tbsp low-sodium soy sauce
  • 2 lb tilapia fillets
  • ½ tsp salt
  • ½ tsp pepper
  • 2 Tbsp butter
  • 2 Tbsp olive oil

Instructions

  1. Cook spinach in hot sesame oil in a large nonstick skillet over medium heat, stirring occasionally, until spinach is wilted. Stir in garlic and ginger; cook 1 minute. Stir in soy sauce. Remove from skillet, and keep warm.
  2. Season fish with salt and pepper. Melt butter with olive oil in same skillet over medium-high heat. Cook fish, in batches, 4 minutes per side or until fish flakes with a fork.
  3. Divide spinach among 6 plates; top with fish.

Side Dish Ingredients

  • 8 carrots, cut into 3-inch pieces
  • 3 Tbsp olive oil
  • 2 Tbsp honey
  • 1 tsp dried thyme
  • ½ tsp salt

Side Dish Instructions

  1. Preheat oven to 425°F. Toss together carrots, oil, honey, thyme, and salt on a lightly greased rimmed baking sheet; season with desired amount ofpepper.
  2. Bake 25 minutes or until browned and tender.

Nutritional Information

Main Side Total
Servings 6 6
Calories
230
114
344
Fat (g) 9 7 16
Sat. Fat (g) 2 1 3
Protein (g) 33 1 34
Carb (g) 4 14 18
Fiber (g) 2 2 4
Sodium (mg) 440 250 690

Heart Healthy Meal Plan

This recipe selected from the eMeals Heart Healthy Meal Plan.
Each Dinner Plan Includes:

  • Seven Dinner Menus
  • Matching Grocery List
  • Access via App or Online
See This Meal Plan