Pan-Seared Tilapia with Green Beans & Tomatoes
Keto
Low Sodium
Gluten-Free

Pan-Seared Tilapia with Green Beans & Tomatoes

4.92 (12)

Unleash the tangy flavors of Citrus Soy sauce over pan-seared Tilapia, coupled with crunchy green beans and ripe tomatoes.

210 calories/servingServing Size is 1 fillet, 1 cup veg & sauce

See Nutrition Information

Serving Size is 1 fillet, 1 cup veg & sauce

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings4

Ingredients

Servings: 4

  • 1 pkg (12 oz) Wegmans Cleaned & Cut Trimmed Green Beans

  • 4 (about 6 oz each) Wegmans Farm-Raised Frozen Tilapia Fillets, thawed per pkg directions

  • Salt and pepper to taste

  • 1 Tbsp Wegmans Pure Olive Oil

  • 1 Tbsp Wegmans Basting Oil

  • 1 tsp Wegmans Organic Salted Butter

  • 1 container (pint) Wegmans Grape Tomatoes, halved

  • 2 Tbsp Wegmans Citrus Soy Sauce (Seafood Dept)

Optional Ingredients

  • Optional: Wegmans Pan Searing Flour, for dusting

    (optional)

Note: Optional ingredients are not included in wellness keys or nutritional info.

Ingredients

4
4

Price per serving

$0

Directions

  • Step 1

    Add green beans to large pot of boiling, salted water; blanch 1-2 min. Drain; set aside.

  • Step 2

    Season fish with salt and pepper. Optional: Dust both sides with pan-searing flour; pat off excess.

  • Step 3

    Heat olive oil in pan on MED-HIGH until oil faintly smokes; add fish. Sear 2-3 min until fish changes color one-quarter of way up and seared side has browned. Turn over.

  • Step 4

    Reduce heat to MED. Cook 3-5 min until internal temp of fish reaches 120 degrees (check by inserting thermometer halfway into thickest part of fish).

  • Step 5

    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.

  • Step 6

    Add green beans, tomatoes, and citrus soy sauce to pan; heat, stirring, 30 sec. Serve over fish.

Chef Tip

See our Citrus Soy Sauce recipe if you prefer to make sauce from scratch. Note: See our Gluten-Free Pan-Searing Flour recipe for a gluten-free option.

Note: When servings & ingredients are modified, nutrition & directions may vary.

Nutrition information per serving. 1 serving is 1 fillet, 1 cup veg & sauce

210Calories

Amount

% Daily Value

Amount

% Daily Value

Saturated Fat

2g

10.0%

Trans Fat

0g

0.0%

Cholesterol

55mg

20.0%

Sodium

360mg

15.7%

Dietary Fiber

3g

10.7%

Total Sugars

5g

17.9%

Incl. Added Sugars

0g

0.0%

Protein

23g

46.0%

Vitamin D

3mcg

0.0%

Calcium

51mg

3.8%

Iron

2mg

0.0%

Potassium

676mg

14.5%

Note: Current daily values are based on a standard 2,000 calorie diet.

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