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Prep Time: 10 Minutes Cook Time: 10 Minutes |
Ready In: 20 Minutes Servings: 4 |
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This Healthy in a Hurry recipe came from Good Housekeeping magazine, September 2008. Appealingly mild and lean, tilapia still has plenty of heart-healthy omega-3 fats. (Bonus: It is one of the least mercury-laden fish, and is also low in sodium.) Green beans and mushrooms deliver fiber and potassium, while crunchy almonds boast antioxidants. I'd probably skip the oil and take my fats from extra almonds. Ingredients:
2 lemons |
2 tablespoons olive oil |
1/2 teaspoon salt |
1/4 teaspoon fresh coarse ground black pepper |
24 ounces tilapia fillets |
1/4 cup sliced almonds |
1 small onion, chopped |
12 ounces fresh green beans |
10 ounces sliced white mushrooms |
2 tablespoons water |
Directions:
1. Preheat oven to 425 degrees. From 1 lemon, grate 1 teaspoon peel and squeeze 3 tablespoons juice; cut second lemon into wedges. In cup, mix lemon peel and 1 tablespoon juice, 1 tablespoon oil, 1/4 teaspoon salt, and 1/8 teaspoon coarsely ground black pepper.
2. Spray 13 by 9 glass baking dish with nonstick spray; place tilapia, dark side down, in dish. Drizzle tilapia with lemon mixture; top with almonds, pressing them on. Bake 15 minutes or until tilapia turns opaque.
3. Meanwhile, in 12-inch skillet, heat remaining 1 tablespoon oil on medium-high 1 minute. Add onion and cook 5 to 6 minutes or until golden, stirring occasionally. Stir in green beans, mushrooms, water, 1/4 teaspoon salt, and 1/8 teaspoon coarsely ground black pepper. Cook about 6 minutes or until most of liquid evaporates and green beans are tender-crisp. Toss with remaining 2 tablespoons lemon juice. Serve bean mixture and lemon wedges with tilapia.
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