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:
- 2 tilapia fillets (about 150 g each)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp dried oregano (or fresh)
- ½ tsp dried thyme
- ½ tsp smoked paprika
- ½ tsp salt
- 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:
- Prepare the marinade: In a small bowl, mix olive oil, lemon juice, garlic powder, oregano, thyme, paprika, salt, and pepper.
- Marinate the fish: Brush the tilapia fillets with the herb marinade and let them sit for 5 minutes.
- 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:
- Prepare the beans: In a steaming basket, add green beans and steam over boiling water for 5 minutes until tender but still crisp.
- 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:
- 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.
