Pan-Seared Tilapia with Wilted Spinach
Honey-Thyme Roasted Carrots
Ingredients
- 2 (10-oz) pkg spinach
- ¼ cup olive oil, divided
- 2 cloves garlic, minced
- ½ tsp ground ginger
- 2 Tbsp less sodium soy sauce
- 2¼ lb tilapia fillets
- ½ tsp salt
- ½ tsp pepper
Instructions
- Cook spinach in 2 Tbsp hot oil in a large nonstick skillet over medium heat, stirring occasionally, until spinach wilts. Stir in garlic and ginger; cook 1 minute. Stir in soy sauce. Remove from skillet, and keep warm.
- Sprinkle fish with salt and pepper. Cook fish, in batches, in 2 Tbsp hot oil in same skillet over medium-high heat 4 minutes per side or until fish flakes with a fork.
- 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
- 1½ tsp dried thyme
- ½ tsp pepper
- ¼ tsp salt
Side Dish Instructions
- Preheat oven to 425°F. Toss together all ingredients on a large rimmed baking sheet coated with cooking spray.
- Roast 25 minutes or until browned and tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
270
|
115
|
385
|
| Fat (g) | 12 | 7 | 19 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 37 | 1 | 38 |
| Carb (g) | 4 | 14 | 18 |
| Fiber (g) | 2 | 2 | 4 |
| Sodium (mg) | 547 | 154 | 701 |
| T. Sugs (g) | 0 | 10 | 10 |
| A. Sugs (g) | 0 | 6 | 6 |
Diabetic Meal Plan
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