Fried tilapia with green beans topcook.tomathouse.com
Ingredients:
- 4 tilapia fillets, 170 g each.
- 2 tbsp. premium flour
- 2 tsp chopped fresh oregano + extra for serving
- 2 tbsp chopped fresh parsley
- 4 tablespoons unsalted butter
- 220 g of thin green beans
- 1 clove garlic, chopped
- 1 cup grape or cherry tomatoes, halved
- Juice of 1 lemon
Preparation:
- In a shallow bowl, combine flour, oregano, and parsley. Season with salt and pepper.
- Place a large skillet over medium heat. Dredge the fish in the flour mixture, shaking off any excess. Melt 3 tablespoons of butter in the skillet, add 2 tilapia fillets, and cook until golden brown on the bottom, about 4 minutes. Flip and cook for another 1-2 minutes. Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.
- Add the green beans and garlic to the pan and cook for about 2 minutes. Season with salt and pepper to taste, then add the tomatoes and cook until completely softened, about 1 minute more. Add the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 minutes more. Remove from the heat and stir in the remaining 1 tablespoon of butter until just melted.
- Arrange the fish and vegetables on plates. Sprinkle with oregano.
Nutritional value per serving: Calories 309, Total Fat 15g, Saturated Fat 8g, Protein 36g, Carbohydrates 10g, Fiber 2g, Cholesterol 116mg, Sodium 217mg, Sugars 3g. |