Tilapia with Green Beans & Tomatoes

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (about 5 oz tilapia, 1 cup (about 5 oz) vegetables) contains 300 calories, 11 g carbohydrate, (4 g fiber), 38 g protein, 12 g fat, (3 g saturated fat), 80 mg cholesterol, 330 mg omega-3 fats, and 310 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 300
  • Servings: 4

Ingredients

Directions

  1. Add green beans to large pot of boiling, salted water; blanch 1-2 min. Drain; set aside. 
     
  2. Season tilapia with salt and pepper. Dust both sides with pan-searing flour; pat off excess.
     
  3. Heat olive oil in pan on MED-HIGH until oil faintly smokes; add tilapia. Cook 2-3 min; turn over when tilapia changes color one-quarter of way up and seared side has browned. Reduce heat to MED. Cook 3-5 min until internal temp reaches 120 degrees (check by inserting thermometer halfway into thickest part of tilapia).
     
  4. Add basting oil and butter to pan; swirl. Baste with spoon, 1-3 min, until internal temp reaches 130 degrees. Transfer to serving platter; let rest 2 min.
     
  5. Add green beans, tomatoes, and citrus soy sauce to pan; heat, stirring, 30 sec. Serve over tilapia.
Chef Tips
See our Citrus Soy Sauce recipe if you prefer to make sauce from scratch.

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