Stir Fried Pomegranate Tilapia

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Stir Fried Pomegranate Tilapia
Course Main Dish
Prep Time 10 minutes
Cook Time 25 minutes
Servings
people
Ingredients
Coconut rice
  • 2 tablespoons coconut oil
  • 2 cups brown rice
  • 1/2 teaspoon dried ginger
  • 1/8 cup shredded coconut
  • 4.5 cups chicken broth
Tilapia Stir Fry
  • 1/2 cup flour of choice
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 4-6 ounce tilapia filets
  • 2 tablespoons sesame oil
  • 1/2 cup apple juice
  • 1/4 cup liquid aminos
  • 2 tablespoons rice vinegar
  • 2 tablespoons maple syrup
  • 2 cloves garlic, minced
  • 1-2 teaspoons chili paste
  • 12 ounces frozen broccoli
  • 1/2 cup pomegranate arils
Course Main Dish
Prep Time 10 minutes
Cook Time 25 minutes
Servings
people
Ingredients
Coconut rice
  • 2 tablespoons coconut oil
  • 2 cups brown rice
  • 1/2 teaspoon dried ginger
  • 1/8 cup shredded coconut
  • 4.5 cups chicken broth
Tilapia Stir Fry
  • 1/2 cup flour of choice
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 4-6 ounce tilapia filets
  • 2 tablespoons sesame oil
  • 1/2 cup apple juice
  • 1/4 cup liquid aminos
  • 2 tablespoons rice vinegar
  • 2 tablespoons maple syrup
  • 2 cloves garlic, minced
  • 1-2 teaspoons chili paste
  • 12 ounces frozen broccoli
  • 1/2 cup pomegranate arils
Instructions
  1. For the rice, heat a medium-sized pot over medium heat. Add coconut oil and melt. Then add ginger, brown rice and coconut, toasting for 2 minutes.
  2. Slowly add in chicken broth and bring to a boil. When boiling, cover, reduce heat, and simmer for 20-25 minutes or per package instructions.
  3. While rice is cooking, mix flour, salt, and pepper together in a shallow dish. Add tilapia filets to dish and coat both sides with flour mixture.
  4. Heat a large wok or skillet over medium-high heat, adding 1 tablespoon sesame oil. Place coated tilapia in pan. Cook in pan until golden brown, roughly 4 minutes before flipping. When ready to flip, add remaining oil to pan and flip filets. Cook other side for 4 minutes.
  5. Remove tilapia from skillet and set aside on a plate. Rinse the skillet clean and wipe dry. Return skillet to medium heat and add apple juice, liquid aminos, vinegar, maple syrup, garlic, and chili paste. Stir and mix well.
  6. Add in frozen broccoli and cook for 5 minutes, or until tender. Place tilapia back in pan, and drizzle with sauce. Allow to simmer for 3-5 minutes, allowing sauce to slightly thicken. Remove from heat.
  7. Divide rice among four bowls. Top with broccoli and tilapia, adding pomegranate arils on top. Enjoy!
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About Stephanie Wagner, RDN, LDN

Stephanie is a Registered Dietitian Nutritionist and founder of Stephanie Lee Nutrition. Originally from NE Wisconsin, she started out as a licensed cosmetologist. She then went on to graduate with a B.S. in Human Biology, emphasis in Nutrition and Dietetics and completed 1200 hours of clinical experience through Priority Nutrition Care Distance Dietetic Internship. She uses her passion for nutrition and wellness as a tool to help women feel their best inside and out.

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