Flaky Herb-Crusted Tilapia Dinner

Quick-cooking tilapia fillets are coated in a simple, mild herb crust and pan-seared to flaky perfection, served alongside fluffy lemon couscous and tender steamed green beans for a light, balanced, and flavorful meal.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $4.88/serving

Dietary

• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Sugar
• High-Protein

Tags

• fresh
• healthy
• quick

Ingredients

• 1.5 pound tilapia fillets
• 0.5 cup panko breadcrumbs
• 1 tablespoon dried parsley
• 1 teaspoon dried dill
• 0.5 teaspoon garlic powder
• 0.75 teaspoon kosher salt
• 0.5 teaspoon black pepper (freshly ground)
• 2 tablespoon olive oil
• 1 lemon (juiced and zested)
• 1.5 cup chicken broth
• 1 cup quick-cooking couscous
• 1 pound green beans (trimmed)

Instructions

1. In a shallow dish, combine the panko breadcrumbs, dried parsley, dried dill, garlic powder, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper. Mix well.
2. Pat the tilapia fillets dry with paper towels. Season both sides with the remaining 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Dredge each tilapia fillet in the breadcrumb mixture, pressing gently to adhere the crust.
3. In a medium saucepan, bring the chicken broth to a boil. Remove from heat, stir in the quick-cooking couscous and half of the lemon zest. Cover and let stand for 5 minutes, then fluff with a fork.
4. While the couscous is resting, heat the olive oil in a large non-stick skillet over medium-high heat. Carefully place the crusted tilapia fillets in the hot skillet.
5. Cook for 3-4 minutes per side, or until golden brown and the fish flakes easily with a fork. Squeeze half of the lemon juice over the cooked tilapia.
6. While the fish cooks, steam the green beans until tender-crisp, about 5-7 minutes. You can do this in a microwave with a splash of water, or in a steamer basket over boiling water.
7. Serve the flaky herb-crusted tilapia immediately with the lemon couscous and steamed green beans. Drizzle with remaining lemon juice and garnish with remaining lemon zest, if desired.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to prevent drying out the fish.

Nutrition (per serving)

• Calories: 544
• Protein: 45.5 g
• Carbohydrates: 66 g
• Fat: 11 g
• Fiber: 7.5 g
• Sodium: 500 mg
• Saturated Fat: 1.5 g
• Sugar: 1.25 g
• Cholesterol: 50 mg