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
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.
GREEN BEANS AMANDINE
It's hard to improve on the taste Mother Nature gives to fresh green beans, but Mom has done just that for years using this green beans amandine recipe. I have always thought the crunchy almonds were a super addition. -Brenda DuFresne, Midland, Michigan
Provided by Taste of Home
Categories Side Dishes
Time 20m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Place beans and water in a large skillet or saucepan and bring to a boil. Cover and cook until crisp-tender, 10-15 minutes; drain and set aside. , In a large skillet, cook almonds in butter over low heat. Stir in lemon juice and, if desired, seasoned salt. Add beans and heat through.
Nutrition Facts : Calories 125 calories, Fat 9g fat (4g saturated fat), Cholesterol 15mg cholesterol, Sodium 53mg sodium, Carbohydrate 10g carbohydrate (3g sugars, Fiber 5g fiber), Protein 4g protein. Diabetic exchanges
BAKED TILAPIA AMANDINE
Most of the amandine recipes posted here are fried, but this one is baked. The fish also gets a little extra flavor from the creole seasoning. Recipe is from the Clinton High School Booster's Club, in Clinton, MS.
Provided by breezermom
Categories < 30 Mins
Time 30m
Yield 6 serving(s)
Number Of Ingredients 5
Steps:
- Combine the melted butter and lemon juice in a shallow dish. Dip the fish fillets in the butter mixture, and place in an ungreased 13x9x2 inch baking dish.
- Sprinkle the fillets evenly with the Creole seasoning. Bake, uncovered, at 375 degrees for 15 minutes. Sprinkle the fillets with the sliced almonds, and bake an addtional 10 minutes or until the fish flakes easily. (Cooking time varies with the thickness of your fish).
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