Calories in Soy Tilapia and Stir Fry Vegetables

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x
serving (189.3 g)


 
 

Nutrition Grade
Calories

B+
147




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Breakdown
Nutritional Breakdown
Daily Values
Daily Values (based on a 2000 calorie diet)

Legend:
Fat Protein Carbs
Alcohol Other

Good points
Bad points
Nutrition Facts
Serving Size
1 serving (189.3 g)
Amount Per Serving
Calories
147
Calories from Fat
49
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
1.0g
5%
Cholesterol
42mg
14%
Sodium
387mg
16%
Potassium
202mg
6%
Total Carbohydrates
7.5g
3%
Dietary Fiber
1.7g
7%
Sugars
4.3g
Protein
17.7g
Vitamin A 33% Vitamin C 102%
Calcium 2% Iron 6%
* Based on a 2000 calorie diet
Directions
Soy Tilapia:

Mix soy and brown sugar in a small bowl.

Heat oil in saute pan on medium.

Add fish and pour half of the soy mixture on top.

Cook 4-5 minutes, flip. Pour remaining mixture on top. Cook 4-5 minutes.

Remove and serve with vegetables.

Stir Fry Vegetables:

Place two teaspoons oil in 10" skillet or favorite wok.

Heat on medium-high heat.

Add garlic and ginger to the oil. Stir to season oil.

Toss thin sliced veggies into oil and stir to toss to coat all vegetables. Continue to stir every 10-20 seconds.

Add salt, pepper, soy sauce, herbs to taste.

Stir-fry till vegetables get a little limp but are still firm.


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