Tilapia With Green Beans Recipes

TILAPIA WITH GREEN BEANS

Tilapia with Green Beans image

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

Ingredients

2 tablespoons all-purpose flour
2 teaspoons chopped fresh oregano, plus more for garnish
2 tablespoons chopped fresh parsley
Kosher salt and freshly ground pepper
Four 6-ounce tilapia fillets
4 tablespoons unsalted butter
1/2 pound thin green beans or haricots verts
1 clove garlic, chopped
1 cup grape or cherry tomatoes, halved
Juice of 1 lemon

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

TILAPIA WITH GREEN BEANS

Tilapia With Green Beans image

Make and share this Tilapia With Green Beans recipe from Food.com.

Provided by kvamme

Categories One Dish Meal

Time 25m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

2 tablespoons all-purpose flour
2 teaspoons fresh oregano, chopped plus more for garnish
2 tablespoons fresh parsley, chopped
kosher salt & freshly ground black pepper
4 tilapia fillets, 6 oz
4 tablespoons unsalted butter
1/2 lb green beans, thin or 1/2 lb French haricots vert
1 garlic clove, chopped
1 cup cherry tomatoes, halved
1 lemon, juice of

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 148.1, Fat 11.8, SaturatedFat 7.4, Cholesterol 30.5, Sodium 8.6, Carbohydrate 10.6, Fiber 3, Sugar 3.3, Protein 2.2

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