Tilapia with Green Beans

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  • Level: Easy
  • Total: 30 min
  • Prep: 21 min
  • Cook: 9 min
  • Yield: 4 servings
  • Nutrition Info

This highly-rated, healthy tilapia recipe is an easy and wholesome weeknight meal. It's low in carbohydrates (only 10 grams per serving), packed with protein (36 grams per serving), and so darn delicious. Are you new to tilapia? It’s a very mild and flaky white fish that is easy to find fresh or frozen. That makes it a great introductory fish for seafood skeptics and small children who are still giving lots of new foods a try. Tilapia is almost always farm-raised (wild-caught does exist but it hard to find) and it’s best to look for fish that’s been raised in the United States or Canada. Tilapia is a wonderful source of lean protein and a great way to get some extra B vitamins (essential for energy), selenium (which supports immune and cognitive health) and potassium (a very important electrolyte) in your diet. If you eat seafood, tilapia is a tasty option that can help you stay on track with your healthy eating goals. This pan-fried tilapia has lots of flavor, thanks to fresh oregano and parsley in the dredging flour. Feel free to use fresh thyme or marjoram if that’s what you have on-hand. And, play with the flavors by adding a secret spice (or two) like curry powder, paprika, onion powder, garlic powder, garam masala or toasted and ground fennel seed. The light coating of seasoned flour is just enough to make the fish golden-brown, slightly crisp and extra flavorful. (You can also create a gluten-free version by swapping the flour with very finely ground almonds or chickpeas instead.) We’re convinced that this is one of the best tilapia recipes, too. It’s a one-skillet wonder complete with perfectly cooked veggies! Instead of blanching the green beans in a separate pan, they’re added to the skillet (after the fish is removed) along with some garlic and grape or cherry tomatoes — to steam in a combination of fresh lemon juice and water. The green beans can easily be replaced with another veggie (cooking times may need to be adjusted, though). Try baby spinach, escarole, asparagus, snap peas, small broccoli florets, sliced zucchini, baby bok choy, Swiss chard or frozen peas. And for a little extra color seek out a mix of red and yellow tomatoes. If you're looking for a starch to go along with this dish then try roasted redskin potatoes, wild rice, mashed potatoes, buttered noodles, farro, quinoa or a thick slice of buttered crusty bread. Talk about an easy — and delicious — healthy seafood dinner! One final tip? For best results, treat yourself to a fish spatula. It’s a thin and slightly curved metal spatula that will make turning those delicate filets over so much easier (and will decrease the chances of them falling apart).

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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

4 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

Directions

  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.