Lemon Garlic Tilapia with Mashed Potatoes and Buttered Green Beans

Flavorful pan-seared tilapia infused with lemon, garlic, and oregano, complemented by creamy, quick-prep mashed potatoes and tender buttered green beans for a complete and satisfying meal.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: American
• Difficulty: Easy
• Cost: $3.75/serving

Dietary

• Gluten-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sugar
• High-Protein

Tags

• quick
• healthy
• savory
• fresh
• sauté
• comfort food

Ingredients

• 4 tilapia fillets (thawed, 4-6 ounces each)
• 1 tablespoon olive oil
• 1 lemon
• 2 clove garlic (minced)
• 3 tablespoon butter (divided)
• 1.5 cup instant mashed potato flakes
• 1.5 cup milk (any type)
• 0.75 teaspoon salt (divided)
• 0.5 teaspoon black pepper (freshly ground, divided)
• 12 ounce frozen green beans
• 0.5 teaspoon dried oregano
• 2 tablespoon fresh parsley (chopped, for garnish)

Instructions

1. Pat the tilapia fillets dry with paper towels. Season both sides with 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1/2 teaspoon dried oregano. Juice the lemon and mince the garlic.
2. In a medium saucepan, heat 1 1/2 cups milk with 1/4 teaspoon salt over medium-high heat until simmering.
3. While the milk heats, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned tilapia fillets and cook for 3 to 4 minutes per side, or until flaky and cooked through. Transfer the cooked tilapia to a plate and cover loosely with foil to keep warm. Stir the minced garlic and lemon juice into the hot skillet juices and cook for 30 seconds, then pour over the tilapia.
4. Remove the saucepan from heat. Immediately stir in 1 1/2 cups instant mashed potato flakes until well combined and fluffy. Stir in 2 tablespoons butter and remaining 1/4 teaspoon black pepper.
5. In a separate pot or microwave-safe bowl, combine 12 ounces frozen green beans with 1 tablespoon butter and remaining 1/4 teaspoon salt. Cook until tender-crisp; if using a pot, sauté over medium heat for 5 to 7 minutes; if microwaving, cook on high for 5 to 7 minutes, stirring halfway.
6. Serve the Lemon Garlic Tilapia immediately alongside the speedy mashed potatoes and buttered green beans. Garnish with 2 tablespoons chopped fresh parsley, if desired.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days, though freshly cooked tilapia is best for texture. Reheat gently to avoid drying out the fish.

Nutrition (per serving)

• Calories: 390
• Protein: 36 g
• Carbohydrates: 38 g
• Fat: 13 g
• Fiber: 4 g
• Sodium: 350 mg
• Saturated Fat: 6 g
• Sugar: 2 g
• Cholesterol: 50 mg