This fairly-rated, healthful tilapia recipe is a clean and wholesome weeknight meal. It’s low in carbohydrates (only 10 grams per serving), full of protein (36 grams in step with serving), and so darn scrumptious.
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
- 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.