Tasty Sesame Tilapia
Tilapia fillets soak up a fragrant blend of orange juice, soy, sesame oil, garlic, and ginger, then roast until tender and flaky. The result is a savory-sweet, nutty fish with citrus brightness and aromatic depth, ideal for a weeknight dinner or a light, elegant main.
- Prep10 mins
- Cook10 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tasty Sesame Tilapia, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 32 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 11
- Heart Health
- 49
- Metabolic
- 10
- Digestive
- 21
- Inflammatory
- 54
- Performance
- 37
- General Wellness
- 1
In a 9x13 inch baking dish, stir together the orange juice, soy sauce, sesame oil, sugar, garlic, and ginger until combined. Add the tilapia fillets and turn them once to coat evenly. Cover the dish with plastic wrap and marinate in the refrigerator for at least 30 minutes.
- 2
Preheat the oven to 425 degrees F (220 degrees C).
- 3
Remove the plastic wrap and bake in the preheated oven until the fish flakes easily with a fork, 9 to 11 minutes.
- Calories 180.53 kcal Moderate 9%
- Protein 20.0 g Good Source 40%
- Carbohydrate 2.77 g 1%
- Total Fat 10.6 g Moderate 14%
- Saturated Fat 1.82 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 45.36 mg Moderate 15%
- Sodium 588.53 mg High 26%
- Dietary Fiber 0.06 g Low Source 0%
- Total Sugars 1.64 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 18.14 mg Low Source 1%
- Iron 1.02 mg Low Source 6%
- Potassium 542.23 mg Moderate 12%
- Vitamin A 0.0 mcg Low Source 0%
- Vitamin C 5.13 mg Low Source 6%
- Vitamin D 3.52 mcg Moderate 18%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Soy 🌱
- Sesame
About This Recipe
Tasty Sesame Tilapia is made with 7 ingredients and serves 6. It takes about 20 mins and is rated easy. Key ingredients include Ground Ginger, Minced Garlic, Orange Juice, and Sesame Oil. Each serving provides about 180.53 kcal, and is a good source of protein.
Recipe Questions
- What is Tasty Sesame Tilapia made of?
- The main ingredients are Ground Ginger, Minced Garlic, Orange Juice, Sesame Oil, Soy Sauce. The full list of 7 is above.
- How long does it take to make Tasty Sesame Tilapia?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 180.53 kcal. The full nutrition breakdown is above.
- Is Tasty Sesame Tilapia easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Tasty Sesame Tilapia healthy?
- Tasty Sesame Tilapia has an easyChef Pro health score of 39/100. Per serving, it provides 180.53 calories and 20.0 g of protein, or 40% of the Daily Value. Worth noting per serving: sodium at 588.53 mg (26% of the Daily Value) and saturated fat at 1.82 g (9% of the Daily Value). It contains Citrus, Fish, Soy and Sesame, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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