Savory Herb-Grilled Tilapia with Tender Green Beans – A Nutritious & Delicious Meal

Dash Diet

This grilled herb tilapia with steamed green beans is a perfect combination of flavor and nutrition. The tilapia is marinated with fragrant herbs and grilled to perfection, while the green beans provide a fresh and tender side. A quick and easy meal for a light yet satisfying dinner.

  • Total Cooking Time: 25 minutes
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Servings: 2

Ingredients

For the Tilapia:

  1. 2 tilapia fillets (about 150 g each)
  2. 1 tbsp olive oil
  3. 1 tbsp lemon juice
  4. 1 tsp garlic powder
  5. 1 tsp dried oregano (or fresh)
  6. ½ tsp dried thyme
  7. ½ tsp smoked paprika
  8. ½ tsp salt
  9. ¼ tsp black pepper

For the Green Beans:

  • 200 g fresh green beans, trimmed
  • 1 tbsp butter or olive oil
  • 1 clove garlic, minced
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 1 tsp lemon zest (optional, for freshness)

Instructions

Grill the Tilapia:

  1. Prepare the marinade: In a small bowl, mix olive oil, lemon juice, garlic powder, oregano, thyme, paprika, salt, and pepper.
  2. Marinate the fish: Brush the tilapia fillets with the herb marinade and let them sit for 5 minutes.
  3. Grill: Preheat a grill pan or outdoor grill to medium heat. Cook the tilapia for 3-4 minutes per side until golden and flaky.

Steam the Green Beans:

  1. Prepare the beans: In a steaming basket, add green beans and steam over boiling water for 5 minutes until tender but still crisp.
  2. Sauté for extra flavor (optional): Heat butter or olive oil in a pan, add minced garlic, and sauté for 30 seconds. Toss in the steamed green beans, seasoning with salt, pepper, and lemon zest.

Serve & Enjoy:

  1. Plate the meal: Place the grilled tilapia alongside the green beans, garnish with extra herbs, and serve with lemon wedges.

Nutritional Information (per serving)

  • Calories: 280
  • Protein: 35 g
  • Fats: 12 g
  • Carbohydrates: 8 g
  • Fiber: 3 g
  • Sugar: 3 g

Vitamins & Benefits

  • Tilapia: A lean source of protein, rich in omega-3s for heart health.
  • Green Beans: Packed with fiber, vitamins A and C for immunity and digestion.
  • Lemon Juice: Provides vitamin C and enhances flavor naturally.

Did you know? Tilapia is one of the most widely consumed fish globally because of its mild flavor and quick cooking time!

Storage Tips

  • Refrigerate: Store leftovers in an airtight container for up to 2 days.
  • Reheat: Warm in a skillet over low heat or in the oven at 150°C (300°F) for a few minutes.

FAQ

Can I bake the tilapia instead of grilling?
Yes! Bake at 200°C (400°F) for 12-15 minutes until flaky.

What can I use instead of tilapia?
Cod, halibut, or salmon work great with the same herb seasoning.

Can I use frozen green beans?
Yes! Just steam for an extra 1-2 minutes to ensure tenderness.

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