Skillet Roasted Tilapia With Green Beans Food

SHEET PAN BAKED TILAPIA AND ROASTED VEGGIES

Sheet Pan Baked Tilapia and Roasted Veggies image

Get a healthy dinner on the table in less than 30 minutes with this easy Sheet Pan Baked Tilapia. This recipe is also great for meal prep!

Provided by Garnish and Glaze

Categories Dinner

Time 25m

Number Of Ingredients 11

Ingredients

4 6 ounce tilapia fillets
3 cups broccoli florets (cut into 1 inch pieces)
1 yellow squash (sliced)
1 1/2 cups carrots (thinly sliced)
4 Tablespoons olive oil ((divided))
2 Tablespoons lemon juice
1 Tablespoon garlic (minced)
1 Tablespon fresh parsley ((1 1/2 teaspoons dried))
1/4 teaspoon dried red pepper flakes
1/4 teaspoon onion powder
Salt & pepper

Steps:

Preheat oven to 400 degrees F.
Place veggies on baking sheet and drizzle with 2 tablespoons olive oil. Sprinkle with salt and pepper, mix, and then push to the sides of the pan.
In a small bowl, mix remaining 2 tablespoons olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder together. Place tilapia on pan between the veggies and rub the marinade on all sides of the fillets. Sprinkle tilapia with salt and pepper.
Bake for 12-15 minutes or until fish reaches 145 degrees F and flakes easily. Serve immediately.

Nutrition Facts : Calories 343 kcal, Carbohydrate 12 g, Protein 37 g, Fat 17 g, SaturatedFat 3 g, Cholesterol 85 mg, Sodium 148 mg, Fiber 3 g, Sugar 4 g, ServingSize 1 serving

TILAPIA WITH GREEN BEANS

Tilapia With Green Beans image

Make and share this Tilapia With Green Beans recipe from Food.com.

Provided by kvamme

Categories One Dish Meal

Time 25m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

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

Steps:

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.

Nutrition Facts : Calories 148.1, Fat 11.8, SaturatedFat 7.4, Cholesterol 30.5, Sodium 8.6, Carbohydrate 10.6, Fiber 3, Sugar 3.3, Protein 2.2

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