Pan-Seared Tilapia with Bright Herbs

Flaky pan-seared tilapia seasoned with fresh herbs and lemon, served alongside fluffy couscous and tender steamed green beans for a complete, light, and quick meal.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $4.30/serving

Dietary

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

Tags

• sauté
• quick
• healthy
• fresh
• savory

Ingredients

• 1.5 pound tilapia fillets
• 1 tablespoon olive oil
• 1 lemon
• 0.25 cup fresh parsley (chopped)
• 0.5 teaspoon dried dill
• 0.75 teaspoon salt
• 0.25 teaspoon black pepper (freshly ground)
• 1 cup couscous (uncooked)
• 1.5 cup water
• 1 teaspoon olive oil
• 12 ounce frozen green beans

Instructions

1. Pat tilapia fillets dry with paper towels. Season both sides with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Set aside.
2. In a medium saucepan, combine 1 1/2 cups water (or vegetable broth), 1 teaspoon olive oil, and 1/4 teaspoon salt. Bring to a boil. Stir in couscous, cover, remove from heat, and let stand for 5 minutes.
3. While couscous rests, heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Add tilapia fillets and sear for 3-4 minutes per side, until cooked through and flaky.
4. Remove tilapia from the skillet. In the same skillet, or a separate microwave-safe dish, steam the frozen green beans according to package directions, about 3-5 minutes.
5. Fluff the couscous with a fork. In a small bowl, whisk together the juice of the lemon, chopped fresh parsley, and dried dill. Drizzle over the cooked tilapia.
6. Serve the pan-seared tilapia immediately with the fluffy couscous and steamed green beans.

Notes

For a little extra zest, add a pinch of lemon zest to the herb sauce.

Nutrition (per serving)

• Calories: 395
• Protein: 42.1 g
• Carbohydrates: 33.7 g
• Fat: 11.2 g
• Fiber: 4.5 g
• Sodium: 590 mg
• Saturated Fat: 2.2 g
• Sugar: 2 g
• Cholesterol: 80 mg