Tilapia With Green Beans Recipe

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Ingredients:

Serving

2 tbsp all-purpose flour
2 tsp fresh oregano, chopped plus more for garnish
2 tbsp fresh parsley, chopped
kosher salt & freshly ground black pepper
4 tilapia fillets, 6 oz
4 tbsp 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

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	259.01 Kcal (1084 kJ)
Calories from fat	125.17 Kcal
		% Daily Value*
Total Fat	13.91g	21%
Cholesterol	88.53mg	30%
Sodium	68.83mg	3%
Potassium	605.65mg	13%
Total Carbs	10.44g	3%
Sugars	3.3g	13%
Dietary Fiber	2.91g	12%
Protein	25.53g	51%
Vitamin C	22.5mg	37%
Vitamin A	0.1mg	5%
Iron	2.2mg	12%
Calcium	56mg	6%

Amount Per 100 g
Calories	105.42 Kcal (441 kJ)
Calories from fat	50.94 Kcal
		% Daily Value*
Total Fat	5.66g	21%
Cholesterol	36.03mg	30%
Sodium	28.01mg	3%
Potassium	246.5mg	13%
Total Carbs	4.25g	3%
Sugars	1.34g	13%
Dietary Fiber	1.19g	12%
Protein	10.39g	51%
Vitamin C	9.1mg	37%
Vitamin A	0.1mg	5%
Iron	0.9mg	12%
Calcium	22.8mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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