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Parmesan-Encrusted Tilapia with Lemony Green Beans
Serves: 2
Prep Time: 10 minutes
Cook Time: 10 minutes
Nutrition Score per serving:
(8 oz.
tilapia, 2 cups beans): 376 calories, 17 g
fat (41% of calories), 5 g saturated fat,
9 g carbs, 47 g protein, 4 g fi ber, 182
mg calcium, 2 mg iron, 317 mg sodium
If you like, replace beans with broccoli
and serve in the same lemon sauce.
Ingredients
For the Tilapia
4 skinless tilapia fillets (1 pound total)
Freshly ground black pepper to taste
1 tablespoon dried basil
¼ cup Parmesan cheese
2 teaspoons olive oil
For the Green Beans
½ pound green beans, ends trimmed
¼ cup fresh lemon juice
2 teaspoons freshly grated lemon zest
Freshly ground black pepper to taste
1 tablespoon olive oil
Directions
Preheat the broiler. Cut the tilapia
fillets lengthwise into two pieces, then
pat dry with a paper towel and season
to taste with pepper. In a small bowl,
combine basil and Parmesan cheese;
set aside. In a large saucepan, bring
water for beans to a boil.
Heat olive oil in a 12-inch heavy
ovenproof skillet over moderately
high heat until hot but not smoking.
Sauté the fish for 3 minutes or until
brown. Flip the fillets over and
remove the skillet from heat. Dust the
tilapia with the cheese mixture. Place
the skillet under the broiler to finish
cooking the fish and slightly brown
the cheese, about 3 to 4 minutes.
As the fish cooks, add beans to
boiling water. Lower heat and cook
for 5 minutes or until bright green
(beans should still be crisp). Drain
beans and run under cold water. Shake
off excess water and set aside.
Mix lemon juice, lemon zest,
pepper, and olive oil in a medium
bowl. Add green beans and toss to
coat; warm for 30 seconds in the
microwave. Divide fish fillets and
green beans on two plates and serve.