Fried tilapia with green beans
Votes: 2
Time: 30 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 309, total fat 15 G., saturated fats 8 G., proteins 36 G., carbohydrates 10 G., fiber 2 G., cholesterol 116 mg, sodium 217 mg, sugar 3 G.
Calories 309, total fat 15 G., saturated fats 8 G., proteins 36 G., carbohydrates 10 G., fiber 2 G., cholesterol 116 mg, sodium 217 mg, sugar 3 G.
Pan-fried tilapia with green beans is a healthy and easy-to-make dish that's perfect for a weeknight dinner. It's low in carbs, high in protein, and incredibly delicious. Tilapia has a mild flavor that's perfectly enhanced by chopped fresh oregano and parsley added to the flour used for dredging the fish. After pan-frying the tilapia, sauté green beans with cherry tomatoes in the same pan. Choose thin green beans (like French beans), as they cook in just minutes. Enjoy this tender fish with a juicy vegetable side dish.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 4 tilapia fillets, 170 g each.
- 2 tbsp. premium flour
- 2 tsp chopped fresh oregano + extra for serving
- 2 tbsp chopped fresh parsley
- 4 tablespoons unsalted butter
- 220 g of thin green beans
- 1 clove garlic, chopped
- 1 cup grape or cherry tomatoes, halved
- Juice of 1 lemon
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Recipes with similar ingredients: tilapia, green beans, grape tomatoes, cherry tomatoes, oregano
Cooking the dish according to the recipe:
- In a shallow bowl, combine flour, oregano, and parsley. Season with salt and pepper.
- Place a large skillet over medium heat. Dredge the fish in the flour mixture, shaking off any excess. Melt 3 tablespoons of butter in the skillet, add 2 tilapia fillets, and cook until golden brown on the bottom, about 4 minutes. Flip and cook for another 1-2 minutes. Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.
- Add the green beans and garlic to the pan and cook for about 2 minutes. Season with salt and pepper to taste, then add the tomatoes and cook until completely softened, about 1 minute more. Add the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 minutes more. Remove from the heat and stir in the remaining 1 tablespoon of butter until just melted.
- Arrange the fish and vegetables on plates. Sprinkle with oregano.
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