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
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
TILAPIA WITH GREEN BEANS AMANDINE
Panko bread crumbs give tilapia a light, crispy coating that doesn't overpower the delicate fish. Lemony green beans are the ideal complement to this delightful entree. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Sprinkle fillets with salt. In a shallow bowl, whisk the egg. In another shallow bowl, combine the bread crumbs, parsley and thyme. Dip fillets in egg, then coat with crumb mixture., In a large skillet, cook fillets in butter and 1 tablespoon oil over medium heat for 5-6 minutes on each side or until golden brown and fish flakes easily with a fork. Remove and keep warm., In a small bowl, combine the cornstarch, broth, garlic and lemon juice until blended; set aside. , In the same skillet, saute beans in remaining oil until crisp-tender. Stir cornstarch mixture and pour over beans. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened., Sprinkle with almonds. Serve with fish.
Nutrition Facts : Calories 384 calories, Fat 18g fat (6g saturated fat), Cholesterol 153mg cholesterol, Sodium 900mg sodium, Carbohydrate 18g carbohydrate (3g sugars, Fiber 4g fiber), Protein 38g protein.
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