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Parmesan-Encrusted Tilapia with Lemony Green Beans Recipe

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This recipe for Parmesan-Encrusted Tilapia with Lemony Green Beans, by , is from The Team Supreme Figure and Fitness Cookbook Project, one of the cookbooks created at FamilyCookbookProject.com. We help families or individuals create heirloom cookbook treasures.

Amber Krasemann
Added: Monday, March 24, 2008


If you like, replace beans with broccoli and serve in the same lemon sauce.
Serves 2
Prep Time: 10 minutes
Cook Time: 10 minutes

For the Tilapia:
4 skinless tilapia fillets
Freshly ground black pepper to taste
1 tbsp. dried basil
¼ cup Parmesan Cheese
2 tsp. olive oil

For the Green Beans:
½ pound green beans, ends trimmed
¼ cup fresh lemon juice
2 tsp. freshly grated lemon zest
Freshly ground black pepper to taste
1 tbsp. olive oil

Preheat the broiler. Cut the tilapia fillets lengthwise into two pieces, and then pat dry with a paper towel and season to taste with pepper. In a small bowl, combine basil and Parmesan cheese; set aside. In a large saucepan, bring water for beans to a boil.

Heat olive oil in a 12-inch heavy ovenproof skillet over moderately high heat until hot, but not smoking. Sauté the fish for 3 minutes or until brown. Flip the fillets over and remove the skillet from heat. Dust the tilapia with the cheese mixture. Place the skillet under the broiler to finish cooking the fish and slightly brown the cheese, about 3-4 minutes.

As the fish cooks, add beans to boiling water. Lower heat and cook for 5 minutes or until bright green (beans should still be crisp). Drain beans and run under cold water. Shake off excess water and set aside.

Mix lemon juice, lemon zest, pepper, and olive oil in a medium bowl. Add green beans and toss to coat; warm for 30 seconds in the microwave. Divide fish fillets and green beans on two plates and serve.

Nutrition per Serving: (8oz tilapia and 2 cups beans)
376 calories
17g fat 5g Saturated fat
9g Carbohydrates
4g Fiber
47g Protein
317 mg sodium

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