Description
This Lemon Garlic Tilapia with Green Beans recipe features tender, flaky tilapia fillets seared to perfection and served with crisp-tender green beans, all coated in a vibrant, buttery lemon garlic sauce. It’s a quick, healthy, and flavorful dish perfect for a weeknight dinner or an elegant meal.
Ingredients
Scale
Fish
- 4 Tilapia fillets (approx. 4–6 oz each), fresh or thawed and patted dry
- Salt, to taste
- Freshly ground black pepper, to taste
- 2 tablespoons olive oil
- 4 tablespoons unsalted butter, divided
- 4 cloves garlic, minced
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup chicken broth or white wine (optional)
- 1 large lemon, half juiced (about 2 tablespoons), half thinly sliced
- 2 tablespoons fresh parsley or dill, chopped
Vegetables
- 1 lb fresh green beans, trimmed
- 1 tablespoon olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Prepare the Ingredients: Ensure tilapia fillets are completely thawed and pat dry for a good sear. Season generously with salt and pepper. Wash and trim green beans. Mince garlic, juice half the lemon, slice the other half thinly, and chop parsley or dill for garnish.
- Cook the Green Beans: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add green beans, season with salt and pepper, and sauté for 4-6 minutes until bright green and crisp-tender. For softer beans, add water and cover briefly to steam. Remove and set aside.
- Sear the Tilapia: Add remaining 1 tablespoon olive oil and 2 tablespoons butter to the skillet over medium-high heat. Once butter melts and foams, place tilapia fillets in the skillet without overcrowding. Sear 2-3 minutes per side until golden brown crust forms but fish is not fully cooked. Remove and set aside.
- Create the Lemon Garlic Sauce: Reduce heat to medium-low and add remaining 2 tablespoons butter. When melted, add minced garlic and red pepper flakes; sauté 30-60 seconds until fragrant without burning. Pour in chicken broth or white wine and lemon juice, scraping up browned bits. Simmer for 1-2 minutes to thicken slightly. Adjust seasoning with salt and pepper.
- Finish the Dish: Return seared tilapia and green beans to skillet with sauce. Nestle lemon slices around and on the fish. Spoon sauce over everything. Cover skillet or tent with foil and simmer gently 3-5 minutes until tilapia flakes easily and reaches 145°F (63°C). Alternatively, finish in a 400°F (200°C) oven for 5-7 minutes if using an oven-safe skillet.
- Garnish and Serve: Remove skillet from heat and sprinkle with fresh parsley or dill. Serve immediately with extra sauce spooned over the fish and vegetables.
Notes
- Ensure tilapia is fully thawed and dry before searing for best crust development.
- Use olive oil instead of butter to make the dish dairy-free.
- Chicken broth or white wine in the sauce adds depth but water can be substituted.
- Adjust red pepper flakes quantity to your heat preference or omit for mild flavor.
- Cooking times can vary depending on fillet thickness; always check for doneness with a fork or thermometer.
- Oven finishing is a great option if you want a hands-off method after searing.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Searing and Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with green beans
- Calories: 400
- Sugar: 2g
- Sodium: 300mg
- Fat: 22g
- Saturated Fat: 12g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 95mg
Keywords: tilapia recipe, lemon garlic fish, healthy fish dinner, green beans side, quick seafood meal, easy tilapia, low fat fish recipe
