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.
| Level: | Easy |
| Total: | 30 min |
| Active: | 20 min |
| Yield: | 4 servings |
Ingredients
- 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
Instructions
- 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 |
| Total Fat | 15 grams |
| Saturated Fat | 8 grams |
| Cholesterol | 116 milligrams |
| Sodium | 217 milligrams |
| Carbohydrates | 10 grams |
| Dietary Fiber | 2 grams |
| Protein | 36 grams |
| Sugar | 3 grams |
Reviews
Simple, straight forward and tasty. Soaked the Tilapia in milk prior to cooking and then just followed the directions. Fish was cooked perfectly and green beans/tomatoes were as well. I’ll save this one for use in the future.
VERY good! Made a quick lunch today – will definately make again!!!
My husband tolerates fish, but he loved this! I thought it was great too! I served it with a side salad, it’s definitely a redo. The string beans and tomatoes were also delish – the butter was a perfect finishing touch. Next time, I might add a touch of cayenne pepper to the flour mixture to see how that would taste.
Made this recipe as is, except for the addition of tomatoes. The flavoring of the fish could use some more seasonings/salt. It was ok, but not my favorite fish option.
Doubled the recipe for family of 5 and tilapia was good but the green beans and tomatoes had bites that were more sour than other bites from the juice from 2 lemons (will probably only use 1 lemon next time). Also use 1 beefsteak tomato and diced it instead of the cherry or grape tomatoes which turned out just as good.
my husband and I love this recipe…We make it alot!
I made this for dinner tonight. It came together quickly and was delicious! The only charge I made was replacing the water with dry white wine, which I do with almost every recipe, why would I want to dilute all the flavor with water?I served it with some hard rolls. Hubby said it’s a keeper and he didn’t even miss his starchy side! I’ll definitely be making this often!
So easy and so amazing!!!!!
Fantastic mid week recipe! Deserves the easy button.
Made tilapia and string beans for supper tonight and it was excellent, fast and easy. I made a few little changes however. Instead of flour I dipped the fish fillets in Italian panko bread crumbs. I fried them gently in unsalted butter and a touch of garlic olive oil. I also put a little kosher salt and pepper on the fish before the panko crumbs. Served with wild rice and everything made a hit. I made 4 tilapia fillets and it was enough for the 2 of us . Will make again!