Tilapia With Green Beans Recipe

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Tilapia With Green Beans
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  1. Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.
  2. 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.
  3. 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.
  4. Divide the fish and vegetables among plates. Garnish with oregano.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 259.01 Kcal (1084 kJ)
Calories from fat 125.17 Kcal
% Daily Value*
Total Fat 13.91g 21%
Cholesterol 88.53mg 30%
Sodium 68.83mg 3%
Potassium 605.65mg 13%
Total Carbs 10.44g 3%
Sugars 3.3g 13%
Dietary Fiber 2.91g 12%
Protein 25.53g 51%
Vitamin C 22.5mg 37%
Vitamin A 0.1mg 5%
Iron 2.2mg 12%
Calcium 56mg 6%
Amount Per 100 g
Calories 105.42 Kcal (441 kJ)
Calories from fat 50.94 Kcal
% Daily Value*
Total Fat 5.66g 21%
Cholesterol 36.03mg 30%
Sodium 28.01mg 3%
Potassium 246.5mg 13%
Total Carbs 4.25g 3%
Sugars 1.34g 13%
Dietary Fiber 1.19g 12%
Protein 10.39g 51%
Vitamin C 9.1mg 37%
Vitamin A 0.1mg 5%
Iron 0.9mg 12%
Calcium 22.8mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.8
  • 7

Good Points

  • saturated fat free,
  • very low sodium

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