Pan-Seared Tilapia with Spiced Green Beans & White Rice
Flaky tilapia fillets seasoned with turmeric and pan-seared to perfection, served with quick-cooked spiced green beans and simple white rice.
- Prep: 10 min
- Cook: 20 min
- Total: 30 min
- Servings: 7
- Cuisine: Bangladeshi
- Difficulty: Easy
- Cost: $4.93/serving
Dietary
- Gluten-Free
- Dairy-Free
- Nut-Free
- Soy-Free
- High-Protein
- Pescatarian
- Low-Fat
- Low-Saturated-Fat
- Low-Sugar
- Low-Calorie
Tags
- quick
- healthy
- fresh
- roast
Ingredients
- 3 pound tilapia fillet
- 2 cup white rice (uncooked)
- 4 cup water
- 4 tablespoon olive oil (divided)
- 1.5 teaspoon ground turmeric (divided)
- 2 teaspoon salt (divided)
- 0.5 teaspoon black pepper (freshly ground)
- 1 pound green beans (trimmed)
- 3 clove garlic (minced)
- 0.5 teaspoon red chili powder
- 0.25 cup fresh cilantro (chopped)
Instructions
- In a medium saucepan, combine the white rice with 4 cups of water and 1/2 teaspoon of the salt. Bring to a boil, then reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and let stand, covered, for 5 minutes.
- While rice cooks, pat the tilapia fillets dry with paper towels. Season both sides of the fillets with 1 teaspoon of turmeric and 1 teaspoon of salt, and the black pepper.
- Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat. Once hot, add tilapia fillets in a single layer, cooking in batches if necessary to avoid crowding the pan.
- Sear the fish for 3-4 minutes per side, until golden brown and cooked through. Remove cooked fish to a plate and cover lightly to keep warm.
- In the same skillet, add the remaining 2 tablespoons of olive oil. Add the green beans and minced garlic, and sauté for 4-5 minutes until tender-crisp.
- Stir in the remaining 1/2 teaspoon of turmeric, red chili powder, and remaining 1/2 teaspoon of salt. Cook for 1 minute more. Remove from heat.
- Fluff the cooked white rice with a fork. Serve the pan-seared tilapia and spiced green beans with the white rice, garnished with fresh cilantro if desired.
Notes
Do not overcrowd the skillet when searing the fish, as this can steam the fish instead of searing it and prevent a nice crust from forming. Work in batches for best results.
Nutrition (per serving)
- Calories: 455
- Protein: 43.6 g
- Carbohydrates: 43.7 g
- Fat: 11.5 g
- Fiber: 1.9 g
- Sodium: 989 mg
- Saturated Fat: 2 g
- Sugar: 0.6 g
- Cholesterol: 94 mg