Best 5 Tilapia And Vegetable Stir Fry Recipes

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Tilapia and vegetable stir fry is a quick and easy meal that is packed with flavor and nutrients. With its tender fish and crisp-tender vegetables, this dish is a great option for a healthy weeknight dinner. The key to success is choosing the right ingredients and cooking them properly. You'll need fresh tilapia fillets, a variety of colorful vegetables, a flavorful sauce, and some basic kitchen tools. With a little planning and effort, you can create a delicious and satisfying stir fry that the whole family will enjoy.

Check out the recipes below so you can choose the best recipe for yourself!

ROASTED TILAPIA AND VEGETABLES



Roasted Tilapia and Vegetables image

Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.

Provided by By Betty Crocker Kitchens

Categories     Entree

Time 40m

Yield 4

Number Of Ingredients 9

1/2 lb fresh asparagus spears, cut in half
2 small zucchini, halved lengthwise, cut into 1/2-inch pieces
1 red bell pepper, cut into 1/2-inch strips
1 large onion, cut into 1/2-inch wedges, separated
2 tablespoons olive oil
2 teaspoons Montreal steak seasoning
4 tilapia fillets (about 1 1/2 lb)
1 tablespoon butter or margarine, melted
1/2 teaspoon paprika

Steps:

  • Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
  • Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
  • Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.

Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g

VEGETABLE AND TOFU STIR-FRY



Vegetable and Tofu Stir-fry image

This is a really delicious and healthy recipe. The sauce is what makes this recipe extra delicious! We make it at least once a week. You can substitute and add whatever vegetables you like.

Provided by BANSREEPARIKH

Categories     World Cuisine Recipes     Asian

Time 45m

Yield 4

Number Of Ingredients 20

1 tablespoon vegetable oil
½ medium onion, sliced
2 cloves garlic, finely chopped
1 tablespoon fresh ginger root, finely chopped
1 (16 ounce) package tofu, drained and cut into cubes
½ cup water
4 tablespoons rice wine vinegar
2 tablespoons honey
2 tablespoons soy sauce
2 teaspoons cornstarch dissolved in
2 tablespoons water
1 carrot, peeled and sliced
1 green bell pepper, seeded and cut into strips
1 cup baby corn, drained and cut into pieces
1 small head bok choy, chopped
2 cups fresh mushrooms, chopped
1 ¼ cups bean sprouts
1 cup bamboo shoots, drained and chopped
½ teaspoon crushed red pepper
2 medium green onions, thinly sliced diagonally

Steps:

  • In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown
  • Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
  • In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.

Nutrition Facts : Calories 215.1 calories, Carbohydrate 24 g, Fat 9.4 g, Fiber 6.2 g, Protein 13.6 g, SaturatedFat 1.4 g, Sodium 507 mg, Sugar 15.4 g

SHEET-PAN TILAPIA AND VEGETABLE MEDLEY



Sheet-Pan Tilapia and Vegetable Medley image

Unlike some one-pan dinners that require precooking in a skillet or pot, this one uses just the sheet pan, period. -Judy Batson, Tampa, Florida

Provided by Taste of Home

Categories     Dinner

Time 40m

Yield 2 servings.

Number Of Ingredients 13

2 medium Yukon Gold potatoes, cut into wedges
3 large fresh Brussels sprouts, thinly sliced
3 large radishes, thinly sliced
1 cup fresh sugar snap peas, cut into 1/2-inch pieces
1 small carrot, thinly sliced
2 tablespoons butter, melted
1/2 teaspoon garlic salt
1/2 teaspoon pepper
2 tilapia fillets (6 ounces each)
2 teaspoons minced fresh tarragon or 1/2 teaspoon dried tarragon
1/8 teaspoon salt
1 tablespoon butter, softened
Optional: Lemon wedges and tartar sauce

Steps:

  • Preheat oven to 450°. Line a 15x10x1-in. baking pan with foil; grease foil., In a large bowl, combine the first 5 ingredients. Add melted butter, garlic salt and pepper; toss to coat. Place vegetables in a single layer in prepared pan; bake until potatoes are tender, about 20 minutes., Remove from oven; preheat broiler. Arrange vegetables on 1 side of sheet pan. Add fish to other side. Sprinkle fillets with tarragon and salt; dot with softened butter. Broil 4-5 in. from heat until fish flakes easily with a fork, about 5 minutes. If desired, serve with lemon wedges and tartar sauce.

Nutrition Facts : Calories 555 calories, Fat 20g fat (12g saturated fat), Cholesterol 129mg cholesterol, Sodium 892mg sodium, Carbohydrate 56g carbohydrate (8g sugars, Fiber 8g fiber), Protein 41g protein.

AUTUMN VEGETABLE STIR-FRY



Autumn Vegetable Stir-Fry image

There are times when I just crave a wok full of vegetables, and this is my go-to dish. It's chock full of different textures and flavors. If there is something you hate, get rid of it and sub in something you love! This is a light, healthy but super flavorful vegetable stir-fry.

Provided by Jet Tila

Categories     main-dish

Time 25m

Yield 4 servings

Number Of Ingredients 17

1/3 cup (90 milliliters) vegetable stock
3 tablespoons (45 milliliters) oyster sauce
1 tablespoon (15 milliliters) soy sauce
1/2 teaspoon brown sugar
1 teaspoon sesame oil
1 teaspoon cornstarch
Pinch white pepper
2 tablespoons (30 milliliters) vegetable oil
One 14-ounce (420-gram) package firm tofu (see Cook's Note), cut into large dice
2 teaspoons (10 grams) thinly sliced ginger
12 cremini mushrooms, sliced
4 ounces (95 grams) canned sliced bamboo shoots
6 canned water chestnuts, sliced
1 cup (240 grams) bean sprouts
1/2 cup (120 grams) julienned carrots
1 cup (240 grams) shredded Napa cabbage leaves
2 ounces (95 grams) snow peas, trimmed

Steps:

  • For the sauce: Stir together the stock, oyster sauce, soy sauce, brown sugar, sesame oil, cornstarch and pepper in a small bowl, making sure the cornstarch is dissolved well. Set aside.
  • For the vegetable stir-fry: Heat a wok or a large skillet over medium-high to high heat. Swirl in
  • the oil to coat the bottom. When you see wisps of white smoke, add the tofu and stir-fry until light brown on the edges, about 2 minutes. Then add the ginger and stir-fry it until aromatic, about 30 seconds. Add the mushrooms, bamboo shoots, water chestnuts, bean sprouts, carrots, cabbage and snow peas and keep them moving while searing. Don't be scared to scrape the pan and fold the vegetables over many times. Cook until the Napa cabbage gets bright green and starts to soften, 1 to 2 minutes.
  • Stir in the sauce, coat all the vegetables and tofu and bring the sauce to a boil. The cornstarch will thicken into a glaze, about 1 minute. Remove from the heat and serve immediately.

TILAPIA AND VEGETABLE STIR FRY



Tilapia and Vegetable Stir Fry image

Make and share this Tilapia and Vegetable Stir Fry recipe from Food.com.

Provided by morgainegeiser

Categories     One Dish Meal

Time 21m

Yield 4 serving(s)

Number Of Ingredients 12

1 lb tilapia fillet, cut into 1 inch chunks
1 tablespoon rice vinegar
2 teaspoons canola oil
3 garlic cloves, minced
1 tablespoon ginger, fresh, peeled, minced
4 cups Chinese cabbage, sliced
3 cups broccoli florets
2 carrots, thinly sliced
1 red pepper, thinly sliced
3/4 cup chicken broth, reduced sodium
2 tablespoons soy sauce, reduced sodium
3 scallions, thinly sliced

Steps:

  • Place tilapia and vinegar in medium bowl and toss to coat. Set aside.
  • Heat large nonstick skillet over medium heat until drop of water sizzles in pan. Add oil and swirl to coat pan.
  • Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds.
  • Add cabbage, broccoli, carrots, and bell pepper.
  • Stir fry until vegetables begin to soften, about 2 minutes.
  • Add broth and soy sauce; bring to boil.
  • Add tilapia, cover and cook, stirring occasionally, until fish is just opaque in center, 2-3 minutes.
  • Remove from heat and stir in scallions.

Tips:

  • Mise en place: Before you start cooking, make sure you have all the ingredients and equipment you need. This will help you stay organized and avoid scrambling during the cooking process.
  • Use fresh vegetables: Fresh vegetables will give your stir-fry the best flavor and texture. If you can, buy them from a farmers market or local grocery store.
  • Cut your vegetables evenly: This will help them cook evenly. Aim for pieces that are about the same size and shape.
  • Use a hot wok or skillet: A hot wok or skillet will help to sear the vegetables and prevent them from sticking. If you don't have a wok, you can use a large skillet or Dutch oven.
  • Cook the vegetables in batches: If you overcrowd the wok or skillet, the vegetables will steam instead of stir-frying. Cook the vegetables in batches, stirring constantly, until they are tender-crisp.
  • Add the sauce at the end: Adding the sauce at the end of the cooking process will help to preserve its flavor and prevent it from burning.
  • Serve immediately: Stir-fry is best served immediately. The vegetables will start to lose their texture and flavor if they sit for too long.

Conclusion:

Tilapia and vegetable stir-fry is a quick, easy, and healthy meal that is perfect for a weeknight dinner. It is packed with flavor and nutrients, and it can be tailored to your own dietary preferences. With a little practice, you can make a delicious stir-fry that your whole family will enjoy.

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