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SARAH COOPER
Tilapia with lemon beans
A tasty Dutch recipe. The main course contains the following ingredients: fish, potatoes (cook fixed (a 450 g)), green beans (cleaned), tilapia fillet ((fish, frozen), thawed), olive oil, onion (chopped) and lemon (halved).
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Ingredients
Directions
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Boil the potatoes in little water with salt in 20 minutes.
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Boil the green beans in water with salt for 5 minutes and drain them.
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Dip the tilapia fillet well with kitchen paper and sprinkle the fish with salt and pepper.
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Brush the fish on both sides with 2 tablespoons of olive oil.
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Heat the grill pan and grill the fish in 3-4 minutes per side just done with a nice toast motif.
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Heat 1 tablespoon of olive oil in a frying pan and fry the onion.
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Spoon the green beans and warm them for 2 minutes.
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Season the green beans with salt and pepper and press the lemon above to taste.
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Spoon the beans and keep warm on low heat.
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Divide the potatoes over 4 plates and add the tilapia fillet with the lemon beans..
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Nutrition
440Calories
Sodium31% DV755mg
Fat20% DV13g
Protein62% DV31g
Carbs17% DV51g
Fiber60% DV15g
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