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Pan Seared Tilapia with Lemony Green Beans


This delicious dish takes no time to cook, and it comes out super tasty. The fish is very moist on the inside with a nice texture on the outside, packed with great flavors. A lemony green beans are a perfectly refreshing and tasty side dish along with it.













Low Cholesterol, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium


1 tablespoon all-purpose flour
2 tablespoons parsley leaves
freshly chopped
1 x salt and black pepper
to taste
12 ounces tilapia
2 fillets
½ tablespoon butter
1 tablespoon olive oil
6 ounces green beans
1 clove garlic
½ each lemon
juice and zest


In a shallow dish, mix together the flour, parsley, salt and black pepper in a shallow dish.

Heat the butter and ½ tablespoon of olive oil in a medium nonstick skillet over medium high heat until hot.

Dredge the fish fillets in the flour mixture, shaking off the excess.

Place 2 fillets into the skillet and cook until golden brown on the bottom, 3 to 5 minutes.

Turn to the other side and cook for another 1 minute or so or until the fish is cooked through.

Meanwhile heat the remaining oil in another skillet over medium high heat until hot.

Add the green beans and garlic, stirring occasionally and cook for about 4 minutes.

Stir in the lemon juice and zest and 2 tablespoons water, then cover and cook until the beans are tender, about 2 to 3 more minutes.

Remove from the heat. Serve each fillet with some lemony green beans aside.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 69g (2.4 oz)
Amount per Serving
Calories 10974% of calories from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 8mg 3%
Sodium 25mg 1%
Total Carbohydrate 2g 2%
Dietary Fiber 2g 6%
Sugars g
Protein 3g
Vitamin A 12% Vitamin C 27%
Calcium 2% Iron 5%
* based on a 2,000 calorie diet How is this calculated?


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