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
BAKED COSTA RICAN-STYLE TILAPIA WITH PINEAPPLES, BLACK BEANS AND RICE
Provided by Ingrid Hoffmann
Categories main-dish
Time 1h35m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Combine the rice and chicken broth in a pot over medium heat and bring to a boil. Reduce the heat to low, cover, and cook until the rice is tender and has absorbed all of the liquid, about 20 minutes.
- Preheat the oven to 400 degrees F.
- In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 tablespoons of the cilantro, the garlic, and sugar; season with salt and pepper. Add the tilapia fillets to the marinade, turning to coat. Marinate in the refrigerator for 20 minutes, turning occasionally.
- Stir together the cooked rice, salsa, beans, pineapple, and remaining 2 tablespoons of the cilantro in a 2 or 3-quart baking dish. Remove the tilapia from the marinade, reserve the marinade, and lay the fish fillets over the rice mixture, overlapping if necessary. Pour the reserved marinade over the fish. Shingle the lime slices over the fish. Bake until the fish flakes easily, is opaque, and cooked through, 25 to 30 minutes. Garnish with chopped cilantro before serving.
TILAPIA WITH TOMATOES, BLACK OLIVES AND CORN
The tilapia is cooked with the sauce. I had something similar in a restaurant and I developed this based in their dish (I did make a few changes). Serve the tilapia with the sauce placed on top of it on your plate with a steamed vegetable and salad.
Provided by Marian Monroe
Categories Seafood Fish Tilapia
Time 40m
Yield 4
Number Of Ingredients 7
Steps:
- In a large skillet, heat oil over medium heat. Cook garlic in oil for 1 minute. Stir in the diced tomatoes with juice, 3/4 cup wine, black olives, and corn. When the sauce is hot, place fillets on top, and spoon some of the tomato mixture over the fish. Cover, and cook for 20 to 25 minutes, or until fish flakes easily with a fork. If the sauce begins to dry out, add additional 1/4 cup white wine.
Nutrition Facts : Calories 335.5 calories, Carbohydrate 24 g, Cholesterol 41.1 mg, Fat 9.1 g, Fiber 4.3 g, Protein 27.4 g, SaturatedFat 1.4 g, Sodium 557.8 mg, Sugar 8.4 g
CORNMEAL-CRUSTED TILAPIA WITH BLACK BEANS AND SALSA
Make and share this Cornmeal-Crusted Tilapia With Black Beans and Salsa recipe from Food.com.
Provided by KLHquilts
Categories Tilapia
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Prepare black beans: Heat olive oil in medium saucepan over medium-high heat. Add minced garlic and red pepper flakes; cook until fragrant (about 1 minute).
- Add two cans of drained and rinsed black beans and one cup water.
- Bring to a simmer; cook, covered, stirring occasionally, for about 15 inutes. (If you want a thinner consistency, add more water to taste). Season with coarse salt to taste, and garnish with chopped cilantro.
- Prepare tilapia: In a shallow dish, combine cornmeal and paprika; add salt and pepper to taste.
- Dredge each tilapia fillet in cornmeal mixture, patting it carefully on to cover completely.
- In large nonstick skillet, heat oil over medium-high heat. Cook as many fillets as you can (without crowding) until golden and firm (about 2-4 minutes per side).
- Transfer to plate and keep warm.
- Serve tilapia with black beans and salsa.
Nutrition Facts : Calories 404.3, Fat 7.9, SaturatedFat 1.6, Cholesterol 56.8, Sodium 261.5, Carbohydrate 47.7, Fiber 15.1, Sugar 1.2, Protein 38
BREADED TILAPIA WITH BLACK BEAN SALSA
Enjoy this Breaded Tilapia with Black Bean Salsa. The breaded tilapia adds a kick with a jalapeno-mayo sauce and crunch with a buttery cracker breading.
Provided by My Food and Family
Categories Home
Time 25m
Yield 6 servings
Number Of Ingredients 9
Steps:
- Place cracker crumbs in pie plate. Brush fish with 3 Tbsp. mayo. Dip fish in crumbs, turning to evenly coat both sides of each fillet. Mix remaining mayo and jalapeños.
- Heat 2 Tbsp. oil in large skillet on medium-high heat. Add fish, in batches; cook 3 min. on each side or until fish is golden brown on both sides and flakes easily with fork. Remove from skillet; cover to keep warm. Meanwhile, combine remaining oil with remaining ingredients.
- Top fish with mayo mixture. Serve with bean mixture.
Nutrition Facts : Calories 430, Fat 28 g, SaturatedFat 4.5 g, TransFat 0 g, Cholesterol 85 mg, Sodium 490 mg, Carbohydrate 0 g, Fiber 3 g, Sugar 0 g, Protein 27 g
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.
TILAPIA WITH DOUCHI (BLACK FERMENTED BEANS) RECIPE
It's an extremely simple Chinese recipe that will take you less, than 40 minutes total. It's also very healthy and delicious.
Provided by Red R.
Categories Beans
Time 40m
Yield 8 serving(s)
Number Of Ingredients 5
Steps:
- Marinade douchi with millet wine for about 10 minutes.
- Cut ginger into thin strips.
- Put small amount of water into the pot, let it boil.
- Put fish heat resistant bowl or plate, add beans and cover with ginger.
- Place into the pot, steam for 20-30 minutes.
- Serve with rice and asparagus.
- https://www.youtube.com/watch?v=GLJuw05Jy_8.
Nutrition Facts : Calories 95.3, Fat 1.5, SaturatedFat 0.6, Cholesterol 37.5, Sodium 41.1, Carbohydrate 4.4, Fiber 0.8, Sugar 0.2, Protein 15.6
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