Tilapia With Green Beans Recipes

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ASIAN TILAPIA WITH STIR-FRIED GREEN BEANS



Asian Tilapia with Stir-Fried Green Beans image

Tilapia fillets are served with crisp green beans in this Asian-style meal.

Provided by EatingWell Test Kitchen

Categories     Healthy Tilapia Recipes

Time 1h

Number Of Ingredients 12

4 4 to 5-ounce fresh or frozen tilapia fillets
¼ cup reduced-sodium soy sauce
1 tablespoon grated fresh ginger
1 teaspoon toasted sesame oil
1 clove garlic, minced
¼ cup water
1 pound fresh green beans, trimmed if desired
2 tablespoons water
1 tablespoon canola oil
1 Nonstick cooking spray
1 tablespoon sesame seeds, toasted
¼ cup thinly sliced green onions (2)

Steps:

  • Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Place fish in a shallow baking dish.
  • For marinade, stir together soy sauce, ginger, sesame oil, and garlic in a small bowl. Pour marinade over fish, turning to coat. Cover with foil and marinate at room temperature 20 minutes. Drain fish, reserving marinade. Add the 1/4 cup water to the reserved marinade.
  • In a large nonstick skillet, combine green beans and the 2 Tablespoons water. Cook, covered, over medium-high heat for 5 minutes, stirring occasionally. Add canola oil. Cook, uncovered, about 5 minutes more or until beans are crisp-tender, stirring frequently. Transfer beans to a serving platter; cover and keep warm.
  • Meanwhile, coat another large nonstick skillet with cooking spray. Heat skillet over medium-high heat. Add fish to hot skillet; cook 6 to 8 minutes or until fish flakes easily when tested with a fork, turning once. Sprinkle beans with sesame seeds; arrange fish on top of beans.
  • Wipe out skillet with a paper towel. Add the reserved marinade to skillet; cook and stir over medium-high heat 1 minute. Strain through a fine-mesh sieve. Drizzle marinade over fish; sprinkle with green onions.

Nutrition Facts : Calories 212.3 calories, Carbohydrate 10.5 g, Cholesterol 56.7 mg, Fat 7.8 g, Fiber 3.2 g, Protein 26.1 g, SaturatedFat 1.3 g, Sodium 617.9 mg, Sugar 5.4 g

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

TILAPIA WITH CREAMY LEEKS



Tilapia With Creamy Leeks image

I found this on the Epicurious website, and my husband loved it served with buttered garlic noodles and steamed green beans. The original recipe called for Pollock or Pacific cod, but I always have Tilapia on hand for this easy dish.

Provided by Ms B.

Categories     Tilapia

Time 30m

Yield 4 serving(s)

Number Of Ingredients 9

1/2 cup sour cream
1 1/2 teaspoons flour
2 medium leeks, thinly sliced (white and pale green parts only)
2 tablespoons unsalted butter
2/3 cup water, divided
1/2 teaspoon salt
1/4 teaspoon pepper
4 (6 ounce) tilapia fillets
1 tablespoon dill, chopped

Steps:

  • Whisk together sour cream and flour.
  • Put leeks in a heavy skillet with butter, 1/3 cup water, salt and pepper. Cover skillet with a tight fitting lid and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes.
  • Stir in sour cream mixture and remaining 1/3 cup water.
  • Season fish with salt and pepper and add to leeks and cook, covered, until just cooked through, 8 to 10 minutes.
  • Serve sprinkled with dill.

Nutrition Facts : Calories 306.5, Fat 14.8, SaturatedFat 8.4, Cholesterol 113, Sodium 404.9, Carbohydrate 8.3, Fiber 0.8, Sugar 1.8, Protein 35.9

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