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pan seared tilapia
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5 from 1 vote

Zesty Tilapia with Charred Green Beans

Zesty Tilapia with Charred Green Beans is a quick 20-minute meal that’s easy to make in one pan. The buttery fish is topped over charred green beans and finished with a dollop of compound butter. Try it for a family-friendly dinner tonight!
Course: Dinner
Cuisine: American
Keyword: charred green beans, low carb dinner, low carb tilapia, pan seared tilapia
Servings: 2 people
Author: Silvia Dunnirvine

Ingredients

Pan Seared Tilapia

  • 1 lb tilapia
  • 1 tbsp olive oil
  • salt and pepper to taste
  • lemon juice

Charred Green Beans

  • 1/2 lb green beans
  • 1 tbsp butter
  • salt and pepper to taste

Zesty Herb Compound Butter

  • 2 tbsp butter
  • 1/2 tbsp parsley chopped
  • 1/4 tsp lemon zest
  • salt and pepper to taste

Instructions

  • Wash and drain green beans. Add to a skillet with 1/4 cup water. Add butter and season with salt and pepper. Cook until water has evaporated and green beans are charred, about 10-12 minutes. (see picture above)
  • Meanwhile season the tilapia with salt and pepper. Add to heated skillet with oil. Cook for about 3-5 minutes on each side or until golden brown. Note: To support this delicate fish while flipping sides, use a fish spatula or a long and flexible spatula.
  • To make the zesty compound better use room temperature butter, add finely chopped parsley (or any herb of choice), lemon zest and season with salt and pepper. Mix well with a fork then transfer to a small container with air tight top. You can store leftover compound butter in the refrigerator for up to 5 days.
  • Transfer charred green beans to a plate or platter. Top with seared tilapia. Add a dollop of compound butter to each tilapia and drizzle with fresh lemon juice.

Notes

  • Dry the tilapia filet really well with a paper towel. The dryer it is, the better the seasonings will stick and it will have an easier time browning in the pan.
  • Both fresh and frozen tilapia filets can be used. Make sure to thaw the frozen fish in the fridge overnight so it cooks evenly.
  • Use another vegetable! The green beans can easily be replaced with broccoli, asparagus, or another vegetable you love to char.

Nutrition

Calories: 329kcal | Carbohydrates: 9g | Protein: 48g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 116mg | Sodium: 149mg | Potassium: 961mg | Fiber: 3g | Sugar: 5g | Vitamin A: 904IU | Vitamin C: 15mg | Calcium: 92mg | Iron: 3mg