PAN-SEARED TILAPIA
Steps:
- Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
- Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
Nutrition Facts : Calories 249.3 calories, Carbohydrate 11.9 g, Cholesterol 56.3 mg, Fat 10.8 g, Fiber 0.4 g, Protein 24.6 g, SaturatedFat 4.5 g, Sodium 50.9 mg
TILAPIA WITH GREEN BEANS
Dredging tender fish fillets in an herby coating and flash searing them along with green beans and cherry tomatoes makes an easy and healthy dinner. We like to use thin green beans -- they cook much faster.
Provided by Food Network Kitchen
Categories main-dish
Time 30m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.
- 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.
- 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.
- Divide the fish and vegetables among plates. Garnish with oregano.
Nutrition Facts : Calories 309 calorie, Fat 15 grams, SaturatedFat 8 grams, Cholesterol 116 milligrams, Sodium 217 milligrams, Carbohydrate 10 grams, Fiber 2 grams, Protein 36 grams, Sugar 3 grams
BLISTERED GREEN BEANS
Provided by Ree Drummond : Food Network
Categories side-dish
Time 10m
Yield 2 servings
Number Of Ingredients 3
Steps:
- Heat a cast-iron skillet over medium-high heat. Add the butter and when melted, add the beans. Let the beans sit and blister for about 90 seconds, then toss and allow to blister some more. Add the soy sauce, toss to coat the beans and serve.
EASY PAN SEARED GREEN BEANS
Make and share this Easy Pan Seared Green Beans recipe from Food.com.
Provided by MGT1103
Categories Vegetable
Time 1h15m
Yield 4-5 serving(s)
Number Of Ingredients 4
Steps:
- Wash and chop ends off of green beans, boil for a good 30 minutes to make them tender.
- Lightly cover a medium pan with olive oil.
- When oil is ready, put beans in and sear them while putting the garlic salt and ground pepper on top.
- Sear until desired taste and texture. (about 5 minutes).
Nutrition Facts : Calories 93.6, Fat 7, SaturatedFat 1, Sodium 6.5, Carbohydrate 7.7, Fiber 3, Sugar 3.4, Protein 2
PAN-SEARED TILAPIA WITH BLISTERED GREEN BEANS
Make and share this Pan-Seared Tilapia With Blistered Green Beans recipe from Food.com.
Provided by Mark G.
Categories < 60 Mins
Time 47m
Yield 4 , 4 serving(s)
Number Of Ingredients 11
Steps:
- Sprinkle tilapia with 1/2 tsp salt, let sit at room Temperature for 15 minute Combine red peppers, almonds, 1 TBL oil, basil, vinegar, 1/7 tsp pepper and 1/4 tsp salt in a bowl.
- Combine beans water and 1 TBL of oil, remaining 1.2 tsp salt and remaining pepperoni 12inch nonstick skillet. Cover and cook at medium high shaking pan occasionally, 6-8 minutes or until water has evaporated. Uncover and cook 2 minutes or until beans have blistered and brown. Transfer to a service platter tent with foil to keep warm.
- Pat tilapia dry. Heat remaining2 TBL oil ion same skillet over high heat until just smoking. Reduce heat to medium, add thick half of Tilapia to skillet and cook. Tilting and gently shaking skillet to evenly distribute oil2 to 3 minutes or until golden brown flip filets and cook second side for 2-3 minutes. Retune skillet to high heat when oil is just smoking, reduce heat to minimum and add thin halves of tilapia cook 1 minutes or until golden brown. Transfer to platter with green beans, serve with relish.
Nutrition Facts : Calories 492, Fat 34, SaturatedFat 4.1, Cholesterol 62.5, Sodium 917.8, Carbohydrate 17.6, Fiber 7.7, Sugar 7, Protein 34.9
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