Seared Tilapia and Vegetable Stir-Fry

  • Preparation 15 MIN
    Cooking 15 MIN
  • Makes 4 to 6 servings



  1. In a large skillet, stir-fry the vegetables in 3 tbsp (45 ml) of the oil until al dente. Add the beans and salsa and cook for about 2 minutes. Add the cilantro. Season with salt and pepper. Set aside.
  2. In a non-stick skillet, brown the fish in the remaining oil. Season with salt and pepper. Serve the stir-fried vegetables with the fish.


Fish Tacos
Serve the tilapia and stir-fried vegetables in cold taco shells and serve with salsa, cilantro and sour cream.

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Healthy Pick

Recipes with the \"Healthy Pick\" stamp have been evaluated by a registered dietitian member of the Ordre professionnel des diététistes du Québec.

Nutrition Facts

For 1 serving

With 1 1/2 lbs (675 g) tilapia fillets for the entire recipe

Content % Daily Value
Calories 325  
Total Fat 14 g  
Saturated Fat 3 g  
Sodium (salt) 385 mg  
Carbohydrates 21 g  
Fibre 6 g  
Protein 30 g