Skillet Roasted Tilapia With Green Beans Recipes

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TILAPIA WITH GREEN BEANS



Tilapia with Green Beans image

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

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
Four 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

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

PAN-SEARED TILAPIA



Pan-Seared Tilapia image

This pan-seared tilapia dish is a delicious and easy way to prepare seafood! Great for a quick weeknight meal accompanied with fresh veggies. Try this healthy dish full of flavor and nutrition!

Provided by AppleChef

Categories     Seafood     Fish     Tilapia

Time 18m

Yield 4

Number Of Ingredients 5

4 (4 ounce) fillets tilapia
salt and pepper to taste
½ cup all-purpose flour
1 tablespoon olive oil
2 tablespoons unsalted butter, melted

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

PAN-SEARED TILAPIA WITH BLISTERED GREEN BEANS



Pan-Seared Tilapia With Blistered Green Beans image

Make and share this Pan-Seared Tilapia With Blistered Green Beans recipe from Food.com.

Provided by Mark G.

Categories     < 60 Mins

Time 47m

Yield 4 , 4 serving(s)

Number Of Ingredients 11

4 tilapia fillets
1 1/4 teaspoons coarse salt
1 cup red pepper (chopped and roasted)
1 cup almonds (chopped and toasted)
1/4 cup extra virgin olive oil
1 tablespoon fresh basil
1 teaspoon sherry wine vinegar
1/8 teaspoon black pepper
1/4 teaspoon black pepper
1 lb green beans
1/4 cup water

Steps:

  • Sprinkle tilapia with 1/2 tsp salt, let sit at room Temperature for 15 minute Combine red peppers, almonds, 1 TBL oil, basil, vinegar, 1/7 tsp pepper and 1/4 tsp salt in a bowl.
  • Combine beans water and 1 TBL of oil, remaining 1.2 tsp salt and remaining pepperoni 12inch nonstick skillet. Cover and cook at medium high shaking pan occasionally, 6-8 minutes or until water has evaporated. Uncover and cook 2 minutes or until beans have blistered and brown. Transfer to a service platter tent with foil to keep warm.
  • Pat tilapia dry. Heat remaining2 TBL oil ion same skillet over high heat until just smoking. Reduce heat to medium, add thick half of Tilapia to skillet and cook. Tilting and gently shaking skillet to evenly distribute oil2 to 3 minutes or until golden brown flip filets and cook second side for 2-3 minutes. Retune skillet to high heat when oil is just smoking, reduce heat to minimum and add thin halves of tilapia cook 1 minutes or until golden brown. Transfer to platter with green beans, serve with relish.

Nutrition Facts : Calories 492, Fat 34, SaturatedFat 4.1, Cholesterol 62.5, Sodium 917.8, Carbohydrate 17.6, Fiber 7.7, Sugar 7, Protein 34.9

TILAPIA WITH GREEN BEANS AMANDINE



Tilapia with Green Beans Amandine image

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

4 tilapia fillets (6 ounces each)
1/2 teaspoon salt
1 large egg
1-1/4 cups panko bread crumbs
3/4 teaspoon dried parsley flakes
3/4 teaspoon dried thyme
2 tablespoons butter
1 tablespoon plus 2 teaspoons olive oil, divided
1 teaspoon cornstarch
1 can (14-1/2 ounces) chicken broth
4 garlic cloves, minced
4 teaspoons lemon juice
3/4 pound fresh green beans, trimmed
1/4 cup slivered almonds, toasted

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.

TILAPIA WITH GREEN BEANS



Tilapia With Green Beans image

Make and share this Tilapia With Green Beans recipe from Food.com.

Provided by kvamme

Categories     One Dish Meal

Time 25m

Yield 4 serving(s)

Number Of Ingredients 10

2 tablespoons all-purpose flour
2 teaspoons fresh oregano, chopped plus more for garnish
2 tablespoons fresh parsley, chopped
kosher salt & freshly ground black pepper
4 tilapia fillets, 6 oz
4 tablespoons unsalted butter
1/2 lb green beans, thin or 1/2 lb French haricots vert
1 garlic clove, chopped
1 cup cherry tomatoes, halved
1 lemon, juice of

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 148.1, Fat 11.8, SaturatedFat 7.4, Cholesterol 30.5, Sodium 8.6, Carbohydrate 10.6, Fiber 3, Sugar 3.3, Protein 2.2

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