Pan-Seared Tilapia with Ginger-Garlic Bok Choy

Name: Pan-Seared Tilapia with Ginger-Garlic Bok Choy
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: Burmese
Ingredients: 4 tilapia fillets (about 6 ounces each); 1 tablespoon olive oil; 1 tablespoon butter; 0.5 teaspoon salt; 0.25 teaspoon black pepper; 1.5 pound baby bok choy (trimmed and quartered lengthwise); 2 tablespoon avocado oil; 3 clove garlic (thinly sliced); 1.5 fresh gingers (1.5-inch piece, thinly sliced); 1 tablespoon tamari; 1 teaspoon sesame oil; 2 limes (wedges, for serving)

Lightly pan-seared tilapia fillets with a golden crust, complemented by tender-crisp bok choy stir-fried with aromatic ginger and garlic.

Prep: 15 min
Cook: 15 min
Total: 30 min
Servings: 4
Cuisine: Burmese
Difficulty: Easy
Cost: $5.88/serving

Dietary

Gluten-Free
Nut-Free
Egg-Free
Keto
Low-Carb
High-Protein
Pescatarian
Low-Sugar
Low-Saturated-Fat
Low-Calorie

Ingredients

4 tilapia fillets (about 6 ounces each)
1 tablespoon olive oil
1 tablespoon butter
0.5 teaspoon salt
0.25 teaspoon black pepper
1.5 pound baby bok choy (trimmed and quartered lengthwise)
2 tablespoon avocado oil
3 clove garlic (thinly sliced)
1.5 fresh gingers (1.5-inch piece, thinly sliced)
1 tablespoon tamari
1 teaspoon sesame oil
2 limes (wedges, for serving)

Instructions

Pat tilapia fillets dry with paper towels. Season both sides with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Heat 1 tablespoon olive oil and 1 tablespoon butter in a large non-stick skillet over medium-high heat until the butter is melted and foamy.
Place the tilapia fillets in the hot skillet. Sear for 3-4 minutes per side, until golden brown and cooked through. The internal temperature should reach 145°F (63°C). Remove from skillet and keep warm.
While the fish cooks, heat 2 tablespoons avocado oil in a large wok or separate skillet over medium-high heat. Add the thinly sliced garlic and thinly sliced fresh ginger. Sauté for 30-60 seconds until fragrant, being careful not to burn the garlic.
Add the quartered baby bok choy to the wok. Stir-fry for 3-5 minutes, until the bok choy is tender-crisp and bright green.
Stir in 1 tablespoon tamari and 1 teaspoon sesame oil. Toss to coat the bok choy evenly.
Serve the pan-seared tilapia immediately alongside the fragrant ginger-garlic bok choy. Offer fresh lime wedges for squeezing over the fish, if desired.

Notes

Ensure your skillet is hot enough for a good sear on the tilapia. Do not overcrowd the pan, cook in batches if necessary.

Nutrition (per serving)

Calories: 298
Protein: 31.1 g
Carbohydrates: 7.3 g
Fat: 16.9 g
Fiber: 2 g
Sodium: 722 mg
Saturated Fat: 4 g
Cholesterol: 76 mg