Zesty Tilapia with Charred Green Beans is a quick 20-minute meal that just happens to be low carb, easy to make in one pan, and full of succulent flavors!
Weekday dinners can still be healthy without being boring. Just take this Zesty Tilapia with Charred Green Beans for example! It’s a filling, nutritious, and low carb dinner that isn’t anywhere close to being boring.
Disclosure: this recipe has been created in partnership with Awaken180° Weightloss and it is compliant with the program rules and recommendations. For more information please visit Awaken180° Weightloss.
Fresh tilapia is pan seared in a skillet with butter before being topped over charred green beans. The easy one-pan dish is finished with herb compound butter, infusing fat and refined flavors in every bite with the most simplistic of ingredients. The best part? The whole family will love it!
Looking for even more flavor-packed low carb dinner ideas? There’s no shortage of them! All you need is a protein, an array of vegetables, and simple aromatics and seasonings.
Enjoy this pan seared tilapia with green beans one night of the week, move on to garden salsa topped fish tacos on another day, and finish the week with chicken thighs with garlic green beans. This way, your entire week will be full of fun and flavor!
Ingredients and substitutions
- Tilapia - Tilapia is a general term for mild-flavored and delicate freshwater white fish. It’s one of the most popular choices for family dinners because it takes almost no time to cook (especially when pan fried) and is relatively inexpensive. Besides being family-friendly, tilapia is also a healthy fish and a fantastic source of protein, vitamin B12, potassium, and more.
- Green beans - You can almost always find fresh or frozen green beans year-round here in North America. Both kinds work in this easy dinner recipe, but I prefer to use fresh in order to easily achieve a crispy char.
- Butter - You’ll need butter to add fat and flavor to the green beans, as well as for the homemade herb compound butter. To make this recipe dairy free, replace the butter with non dairy butter instead.
- Parsley - Herb compound butter just wouldn’t be the same without fresh herbs. If you don’t have fresh parsley at home, feel free to replace it with fresh dill, basil, or oregano.
- Lemon - Both the lemon zest and the lemon juice are used to brighten up this easy low carb dinner.
How to make charred green beans
The crisp and slightly smoky flavors of charred green beans pair so well with tilapia. Plus, they’re easy to cook in just 10 minutes:
Step 1: Thoroughly wash the green beans and remove the ends.
Step 2: Add them to a skillet with water. Next, add the butter and season with salt and pepper.
Step 3: Cook until all of the water has evaporated and the green beans are charred.
How to pan fry tilapia
Frying tilapia in a skillet is one of the easiest and fastest ways to cook this delicate, buttery fish. Here’s how it’s done:
Step 1: Season the tilapia with salt and pepper before placing it in a hot skillet with oil. Cook until golden brown on both sides.
Pro tip: Use a wide, flexible fish spatula to flip this delicate fish. You don’t want it to break apart in the pan!
Step 2: Make the zesty compound butter by stirring parsley, lemon zest, salt, and pepper in a bowl with room temperature butter.
Step 3: Add the charred green beans to a plate. Place the seared tilapia on top, and finish with a dollop of compound butter. Spritz with fresh lemon juice, then serve!
Tips and variations
- 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.
Frequently asked questions
How long does tilapia take to cook?
Tilapia filets should only need to cook for 3 to 5 minutes per side when fried in a hot oiled skillet.
How can you tell the fish is done cooking?
You’ll know tilapia is ready to eat when both sides are golden brown, flake easily, and have an internal temperature of 145ºF. Use a meat thermometer to check on the temperature if you can’t tell if it’s done or not.
Can I make this on the grill instead?
Yes, but you’ll need a grill pan or a sheet of aluminum foil to prevent the fish and green beans from falling through the slats. Grill the green beans over medium-high heat until they’re nicely charred. To grill tilapia, place the filet or the whole fish on the hot grill pan or in foil with butter and cook until both sides are golden brown and slightly crisp.
What is compound butter?
Compound butter is butter that’s been flavored with herbs, aromatics, seasonings, or even fruit. It’s common to see fresh herbs, garlic, lemon zest, and strawberries in compound butter recipes, but you can add anything you like.
How long does compound butter last?
Herb compound butter will stay fresh for about 5 days when kept in an airtight container in the fridge.
How else can you use compound butter?
Top your grilled strip steak, pan seared swordfish, or roasted vegetables with a scoop of compound butter or spread it on a warm slice of bread. It adds an extra delightful layer of flavor wherever you use it.
Looking for more Awaken180° Weightloss program approved dinner ideas?
- Surf and Turf Steak and Lobster Dinner
- Herb Roasted Chicken
- Creamy Keto Tuscan Salmon Skillet
- Thai Basil Beef Stir Fry
- Keto Chicken Cobb Salad
- Sheet Pan Chicken and Veggies
Zesty Tilapia with Charred Green Beans
Ingredients
Pan Seared Tilapia
- 1 lb tilapia
- 1 tablespoon olive oil
- salt and pepper to taste
- lemon juice
Charred Green Beans
- ½ lb green beans
- 1 tablespoon butter
- salt and pepper to taste
Zesty Herb Compound Butter
- 2 tablespoon butter
- ½ tablespoon parsley chopped
- ¼ teaspoon lemon zest
- salt and pepper to taste
Instructions
- Wash and drain green beans. Add to a skillet with ¼ 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.
Julie D says
Outstanding!! I used a combo of green beans and broccoli. I also used premixed garlic butter and sprinkled herbes de Provence on top. Great flavor and I love how everything crisped up. Will definitely make again.
Silvia Dunnirvine says
That's wonderful Julie, so glad you enjoyed it!