Pan-Seared Tilapia with Lemon-Herb Butter Sauce and Roasted Green Beans

Name: Pan-Seared Tilapia with Lemon-Herb Butter Sauce and Roasted Green Beans
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2-4 servings
Cuisine: Deutsch
Ingredients: 1 lb Fresh green beans, trimmed; 1 tbsp Olive oil; Salt and black pepper To taste; 4 (4-6 oz each) Tilapia fillets, patted dry; 1 tsp Garlic powder; 1/2 tsp Dried oregano; 3 tbsp Unsalted butter; 2 cloves Garlic, minced; 2 tbsp Fresh lemon juice; 2 tbsp Fresh parsley, chopped

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This elegant yet simple dish is perfect for a quick weeknight dinner or a special occasion. Tilapia fillets are quickly pan-seared to a golden crisp on the outside and tender on the inside. A vibrant lemon-herb butter sauce is then drizzled over the fish, enhancing its delicate flavor. Paired with crisp-tender roasted green beans, this meal is not only delicious but also light and satisfying, showcasing fresh flavors ideal for spring.

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Pan-Seared Tilapia with Lemon-Herb Butter Sauce and Roasted Green Beans

Prep Time10 min

Cook Time20 min

Servings2-4 servings

DifficultyEasy

Equipment

Large non-stick skilletBaking sheet

Instructions

1
Preheat oven to 400°F (200°C). On a baking sheet, toss the trimmed green beans with 1 tbsp olive oil, salt, and pepper. Spread in a single layer and roast for 12-15 minutes, or until tender-crisp and slightly charred.
2
While green beans roast, prepare the tilapia. Season both sides of the tilapia fillets with garlic powder, dried oregano, salt, and pepper.
3
Heat 1 tbsp olive oil in a large non-stick skillet over medium-high heat. Once hot, carefully place the seasoned tilapia fillets in the skillet. Sear for 3-4 minutes per side, until golden brown and cooked through and flakes easily with a fork. Remove fish from skillet and keep warm.
4
In the same skillet (no need to clean), reduce heat to low. Add butter and minced garlic. Cook for 1 minute until fragrant. Remove from heat and stir in fresh lemon juice and chopped parsley.
5
Plate the roasted green beans and tilapia fillets. Drizzle the warm lemon-herb butter sauce generously over the fish and green beans. Serve immediately.

Nutrition

Calories410 kcal

Protein38g

Fat25g

Carbohydrates

Frequently Asked Questions

Can I use a different type of fish?

Yes, other mild white fish like cod, haddock, or flounder would work well in this recipe. Adjust cooking times as necessary based on the thickness of the fillet.

How do I prevent the fish from sticking to the pan?

Ensure your non-stick skillet is properly preheated and use enough oil. Patting the fish dry thoroughly before seasoning and searing also helps create a good crust and prevents sticking.

Can I bake the green beans and fish together?

Yes, for a one-pan meal, you can bake the tilapia alongside the green beans. Place the seasoned tilapia on the same baking sheet as the green beans for the last 10-12 minutes of roasting, or until cooked through. Prepare the lemon-herb butter sauce on the stovetop separately.

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RECIPE BY

Leckere Rezepte

We are a team of passionate cooks and food enthusiasts.