Tuesday, August 3, 2010

Healthy Dinner Options - Tilapia With Green Beans

This is my family's favorite tilapia recipe. Even my son and I who are not big fish or seafood fans eat this up. The best part, the entire meal only has 306 calories. I found this recipe in the March 2010 issue of Food Network Magazine.


2 TBSP flour (a big handful)

1 TBSP oregano (dried spice) several good shakes

1 TBSP parsley (dried spice) several good shakes

Salt and pepper to taste

4 tilapia fillets

4 TBSP butter (unsalted)

1/2 pound fresh thin green beans

1 garlic clove

1 cup grape or cherry tomatoes halved (a whole tomato diced into large chunks can be substituted)

Juice of 1 lemon

1. Combine flour, oregano and parsley in shallow dish. Add salt and pepper (don't be shy).

2. Heat large skillet over medium-high heat. Dip fish in flour mixture, coating both sides. Melt 3 TBSP butter in skillet and add 2 fillets. Cook until golden brown, about 4 minutes. Transfer to plate covered with foil (to keep warm). Repeat for other 2 fillets.

3. Add green beans and garlic to skillet. Cook about 2 minutes. Season with salt and pepper (don't be shy). Add tomatoes, cook until just softened, about 1 more minute. Stir in lemon juice and 1/4 water, cover and cook until beans are tender, about 5 more minutes. Remove from heat and stir in remaining TBSP butter until melted.

4. Serve fillet and green beans plated together, garnished with oregano.



Evolving Mommy Catherine said...

Mmm. I love tilapia. My mouth is watering, I should go eat breakfast or something.

Gina said...

Looks good! I wish my little man would just try green beans. He does love fish though!

Kristy @Loveandblasphemy said...

Thank you! I am trying to lose weight, and I love fish. Will try.

Life Without Pink said...

I love tilapia but never tried to make it. This is a great recipe, I'll have to try it!

Sara @ Domestically Challenged said...

How funny! We had tilapia and broccoli tonight! So yummy!

Claremont First Ward said...

This looks so incredibly delicious. How do you keep the fishy smell to not linger in your house when you cook fish at home?

Moore Minutes said...

This recipe is perfect. I have been wanting to do some healthier cooking lately. Thank you for the motivation.