Directions:
- To prepare the marinade, in a small bowl, whisk together orange juice and peeled garlic, ginger and oil.
- Place the fillets in a shallow dish and cover with the marinade for 20-30 minutes.
- Remove the tilapia from the marinade and reserve it.
- Dredge the fillets in seasoned flour to coat shaking off excess.
- Heat 2 tbs oil in a large saute pan over medium high heat and add tilapia and cook until lightly golden 3-4 minutes per side and then remove from the pan.
- Add remaining marinade to the pan bring to a boil and cook for 1 minute, reduce heat and simmer until it has a glaze consistency, 3-4 minutes.
- Pour the sauce over the tilapia and garnish with green onions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 172.28 Kcal (721 kJ) | ||
| Calories from fat | 95.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.62g | 16% | |
|---|---|---|---|
| Cholesterol | 38.67mg | 13% | |
| Sodium | 40.76mg | 2% | |
| Potassium | 320.17mg | 7% | |
| Total Carbs | 4.43g | 1% | |
| Sugars | 3.32g | 13% | |
| Dietary Fiber | 0.05g | 0% | |
| Protein | 15.92g | 32% | |
| Vitamin C | 21.3mg | 35% | |
| Iron | 0.8mg | 4% | |
| Calcium | 13.7mg | 1% | |
| Amount Per 100 g | |||
| Calories | 133.69 Kcal (560 kJ) | ||
| Calories from fat | 74.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.24g | 16% | |
|---|---|---|---|
| Cholesterol | 30.01mg | 13% | |
| Sodium | 31.63mg | 2% | |
| Potassium | 248.45mg | 7% | |
| Total Carbs | 3.44g | 1% | |
| Sugars | 2.57g | 13% | |
| Dietary Fiber | 0.04g | 0% | |
| Protein | 12.35g | 32% | |
| Vitamin C | 16.5mg | 35% | |
| Iron | 0.6mg | 4% | |
| Calcium | 10.6mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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