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MS Friendly recipes

Maple Soy-Glazed Tilapia

10/15/2022

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Maple Soy-Glazed Tilapia Recipe
gluten-free, whole-food, refined sugar-free

Ingredients:
  • 2-3 Tilapia filets
  • 1/2 Tbsp Pure maple syrup or raw honey per filet
  • 1 Tbsp Soy Sauce or tamari per filet
  • Serving option: Spring mix salad with Basic Vinaigrette (recipe below)

Instructions:
  1. Place Tilapia in a pan over medium heat and pour the maple syrup and soy sauce over each filet.
  2. Let the fish cook for 5-8 minutes and then flip. If the sauce starts to thicken too fast, add a little more maple syrup and soy sauce.
  3. The maple syrup and soy sauce will begin to reduce and become a sticky mixture. At this point keep rotating the filets to cover them with the reduction until the fish is cooked through. 

Basic Vinaigrette Recipe

Ingredients:
  • 1 Tbsp Apple cider vinegar (or any vinegar you have on hand)
  • 1 Tbsp Flax oil (or substitute with Extra virgin olive oil)
  • 1 tsp Dijon or yellow mustard
  • Pinch of salt

Instructions:
  1. ​Add all ingredients to a bowl and whisk or add to a mason jar and shake.
  2. Amount is good for about one salad.
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    Author

    Amanda Windhof, PhD is an MS lifestyle advocate who wants to ensure a healthy diet is accessible to everyone.

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