Tilapia with Green Beans Recipe

Looking for an easy Tilapia with Green Beans recipe? Learn how to make Tilapia with Green Beans using healthy ingredients.


Submitted by blackeagle112

Makes 4 servings



Recipe courtesy of Food Network Magazine

Recipe Ingredients for Tilapia with Green Beans

2 tablespoons all-purpose flour
2 teaspoons chopped fresh oregano, plus more for garnish
2 tablespoons chopped fresh parsley
24 ounce tilapia fillets
4 tablespoons unsalted butter
1/2 pound green beans
1 clove garlic, chopped
1 cup grape or cherry tomatoes, halve
1/4 cup of lemon juice

Recipe Directions for Tilapia with Green Beans

  1. Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.

  2. Place a large skillet over medium-high heat. Dredge the fish in the flour mixture, shaking off the excess. Melt 3 tablespoons butter in the skillet, then add 2 fillets and cook until golden brown on the bottom, about 4 minutes. Flip and cook through, 1 to 2 more minutes. Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.

  3. Add the green beans and garlic to the skillet and cook about 2 minutes. Season with salt and pepper, then add the tomatoes and cook until just softened, about 1 more minute. Stir in the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 more minutes. Remove from the heat and stir in the remaining 1 tablespoon butter until just melted.

  4. Divide the fish and vegetables among plates. Garnish with oregano.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 286.6g
Amount Per Serving
Calories
298
Calories from Fat
120
% Daily Value*
Total Fat
13.3g
20%
Saturated Fat
8.1g
41%
Trans Fat
0.0g
Cholesterol
114mg
38%
Sodium
148mg
6%
Potassium
215mg
6%
Total Carbohydrates
13.1g
4%
Dietary Fiber
2.7g
11%
Sugars
5.0g
Protein
33.8g
Vitamin A 20% Vitamin C 34%
Calcium 5% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C
  Good points
  • Low in sodium
  • High in vitamin C
  •   Bad points
  • High in saturated fat
  • High in cholesterol
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