TILAPIA WITH GREEN BEANS
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
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
BLISTERED GREEN BEANS
Provided by Ree Drummond : Food Network
Categories side-dish
Time 10m
Yield 2 servings
Number Of Ingredients 3
Steps:
- Heat a cast-iron skillet over medium-high heat. Add the butter and when melted, add the beans. Let the beans sit and blister for about 90 seconds, then toss and allow to blister some more. Add the soy sauce, toss to coat the beans and serve.
PAN-SEARED TILAPIA
Steps:
- Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
- Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
Nutrition Facts : Calories 249.3 calories, Carbohydrate 11.9 g, Cholesterol 56.3 mg, Fat 10.8 g, Fiber 0.4 g, Protein 24.6 g, SaturatedFat 4.5 g, Sodium 50.9 mg
BLISTERED GREEN BEANS WITH SHALLOTS AND PISTACHIOS
The bittersweet taste of blistered green beans shines through the strong flavors of soy and lime in this side dish, where fried shallots, garlic and pistachios add crunch. Cutting the beans in half makes them easier to maneuver in the wok and helps them cook evenly. For a bit of heat, toss in a minced bird's-eye chile or sprinkle some red-pepper flakes over the dish when adding your garnishes. You can serve these blistered beauties alongside your Thanksgiving turkey - but they're equally at home on the dinner table, regardless of the season.
Provided by Nik Sharma
Categories vegetables, side dish
Time 20m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Heat 2 tablespoons oil in a large wok or saucepan set over high, adding more as needed to cover the bottom. Once the oil is hot, add the shallots and season with salt. Cook until shallots turn golden brown and slightly crisp, about 4 to 6 minutes. (Watch them carefully, and pull them from the pan when just golden, or they will taste very bitter.) Using a slotted spoon, transfer the shallots to a medium bowl.
- In the same wok, heat 1 tablespoon oil over high. Fry the garlic and pistachios, stirring frequently, until the garlic is fragrant and the pistachios are light brown, about 30 to 45 seconds. Remove with a slotted spoon and transfer to the bowl with the shallots.
- Add the remaining 1 tablespoon oil to the wok and reduce the heat to medium-high. Add the green beans and season with salt. Stir-fry until they blister, about 6 to 8 minutes. Add the soy sauce to the green beans and remove from heat. Add lime juice and black pepper and fold to coat.
- Transfer the green beans to a serving bowl or plate. Garnish with the fried shallots, garlic and pistachios. Serve immediately.
TILAPIA WITH GREEN BEANS AMANDINE
Panko bread crumbs give tilapia a light, crispy coating that doesn't overpower the delicate fish. Lemony green beans are the ideal complement to this delightful entree. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Sprinkle fillets with salt. In a shallow bowl, whisk the egg. In another shallow bowl, combine the bread crumbs, parsley and thyme. Dip fillets in egg, then coat with crumb mixture., In a large skillet, cook fillets in butter and 1 tablespoon oil over medium heat for 5-6 minutes on each side or until golden brown and fish flakes easily with a fork. Remove and keep warm., In a small bowl, combine the cornstarch, broth, garlic and lemon juice until blended; set aside. , In the same skillet, saute beans in remaining oil until crisp-tender. Stir cornstarch mixture and pour over beans. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened., Sprinkle with almonds. Serve with fish.
Nutrition Facts : Calories 384 calories, Fat 18g fat (6g saturated fat), Cholesterol 153mg cholesterol, Sodium 900mg sodium, Carbohydrate 18g carbohydrate (3g sugars, Fiber 4g fiber), Protein 38g protein.
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