Welcome to Our Weekly Magazine

Become the best version of yourself Sign-up for our weekly magazine.

Become the best version of yourself today.

We send a weekly roundup of our best work and highlight standout community members. It's free, and you can always leave if it's not your jam.

AGEIST Dinner: Soy Garlic Tilapia

Looking for a light yet flavorful fish dish? This savory, nutrient-packed tilapia is ready in minutes and packs a punch with the flavors of soy, garlic, and maple, making it a great weeknight dinner.

Looking for a light yet flavorful fish dish? This simple and delicious soy garlic tilapia combines salty, sweet, and savory for a balanced flavor profile. Ideal for those who want a high-protein, low-carb main course and don’t want to spend a lot of time standing over the stove, this meal comes together after prepping a simple marinade and takes just minutes to cook. Plus, it’s packed with nutrients, including omega-3s and other fatty acids. Enjoy it on its own or pair it with a veggie (like green beans) and a carb (like white or brown rice).


Key Ingredients & Their Health Benefits

  • Tilapia: A lean source of protein that’s rich in vitamin B12, selenium, and niacin, as well as omega-6s, omega-3s, and other fatty acids
  • Garlic: Supports immune health and contains antioxidants and other anti-inflammatory compounds
  • Olive Oil: Packed with heart-healthy monounsaturated fats and antioxidants and supports brain and cardiovascular health
  • Soy Sauce: Provides a small amount of protein and essential minerals like manganese

Recipe for Soy Garlic Tilapia

Yields: 2 servings
Recommended Serving: 1 fillet per person

Nutritional Information Per Serving*

  • Calories: ~180
  • Protein: ~22 g
  • Carbohydrates: ~5 g
  • Healthy Fats: ~6 g
  • Fiber: ~0 g

*Approximation

Ingredients

  • 2 tilapia fillets
  • 3 tbsp. soy sauce
  • 3 tsp. diced garlic
  • 2 tsp. maple syrup
  • 1 tsp. ground black pepper
  • 2 tsp. olive oil

Optional Sides:

  • Steamed green beans
  • Cooked white or brown rice

Instructions

* See Recipe Tips section below *

  1. Prep and Marinate the Tilapia: Whisk soy sauce, diced garlic, maple syrup, and ground pepper. Place the tilapia fillets in a Tupperware container or bowl and pour the marinade over the fillets. Place covered in the refrigerator and marinate for 2–10 hours. (You know the rules with marinades: Longer = stronger.)
  2. Prepare the Skillet: Heat olive oil on medium heat in a skillet.
  3. Cook the Tilapia: Sear the marinated tilapia fillets for about 2 minutes per side, or until a golden-brown crust forms and the fish flakes easily with a fork.
  4. Plate and Serve: Serve immediately with a side of steamed green beans and rice, if desired.

Storage & Shelf Life

  • Store leftovers in an airtight container in the refrigerator for up to 2 days
  • Reheat gently in a skillet or microwave to avoid drying the fish out
  • Do not freeze due to the delicate texture of tilapia

Recipe Tips

  • Use fresh tilapia for the best flavor and texture
  • Swap maple syrup for honey, if preferred
  • For extra garnish, sprinkle with chopped green onions or sesame seeds

Photo by Drew Green

See medical disclaimer below. ↓

LEAVE A REPLY

Please enter your comment!
Please enter your name here

The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.

 

Recommended Articles

RECENT ARTICLES

LATEST Profiles

Latest in Health Science