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.