Ingredients
4 Tilapia fillets (approx. 4–6 oz each), fresh or thawed
1 lb Fresh Green Beans, trimmed
4 tbsp Unsalted Butter, divided
4 cloves Garlic, minced
1 large Lemon (half juiced ~2 tbsp, half thinly sliced)
2 tbsp Olive Oil
1/4 cup Chicken Broth or White Wine (optional)
1/4 tsp Red Pepper Flakes (optional)
Salt, to taste
Freshly Ground Black Pepper, to taste
2 tbsp Fresh Parsley or Dill, chopped
Instructions
- Prepare ingredients: Pat tilapia fillets dry, season with salt and pepper, trim beans, mince garlic, juice and slice lemon, chop parsley or dill.
- Cook green beans: Heat 1 tbsp olive oil in a skillet over medium-high heat. Add beans, season, and sauté 4–6 minutes. Optionally, steam with a splash of water. Remove and set aside.
- Sear tilapia: In the same skillet, add 1 tbsp olive oil and 2 tbsp butter. Sear tilapia 2–3 minutes per side until golden. Remove and set aside.
- Make sauce: Reduce heat to medium-low, melt remaining 2 tbsp butter, add garlic and red pepper flakes. Sauté 30–60 seconds. Add broth/wine and lemon juice, scraping pan. Simmer 1–2 minutes.
- Finish dish: Return tilapia and beans to skillet. Nestle lemon slices around fish. Spoon sauce over and cover. Simmer 3–5 minutes, or bake at 400°F for 5–7 minutes.
- Garnish and serve: Sprinkle with parsley or dill and serve hot with extra sauce.
Notes
- Dairy-Free: Replace butter with olive oil or plant-based butter.
- Spicy Kick: Increase red pepper flakes for more heat.
- Vegetable Swap: Use asparagus or zucchini instead of beans.
- Herb Variation: Try dill or thyme instead of parsley.
- Storage: Refrigerate leftovers in airtight container up to 2 days.
- Reheating: Warm gently in skillet or microwave, covering tilapia to prevent drying.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop + Optional Oven Finish
- Cuisine: American
- Diet: Gluten Free
Nutrition
- Serving Size: 1 fillet with green beans
- Calories: 280
- Sugar: 2g
- Sodium: 320mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 95mg
