Crumb-Topped Tilapia with Green Beans

Crumb-Topped Tilapia with Green Beans

Serves 4
Mild in flavor and wonderfully versatile, Tilapia works well in family meals, especially with this crumb topping and paired with flavorful green beans.
  • 2 slices crusty whole wheat hearth bread, torn into pieces
  • 4 cloves garlic, divided
  • 1 medium yellow onion, thinly sliced
  • 1 pound fresh or frozen green beans, trimmed and cut into 1-inch pieces
  • 1/2 cup toasted sliced almonds
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons chopped fresh parsley
  • 1 1/2 teaspoon freshly grated lemon zest
  • 3 (4-ounce) tilapia fillets
  • 2 tablespoons lemon juice
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Preheat oven to 450°F. Put bread in a food processor and pulse until it forms coarse crumbs. You should have about 1 cup crumbs. Spread crumbs on a rimmed baking sheet and toast them while the oven preheats, until browned and crisp, 5 to 7 minutes.

Meanwhile, heat 1/2 cup water to a simmer in a large skillet over medium-high heat. Thinly slice 2 garlic cloves and add to the skillet with the onion. Cook 7 to 8 minutes or until beginning to brown, stirring occasionally. Stir in green beans and 1/4 cup water. Reduce heat to medium, cover and cook 5 to 7 minutes or until green beans are just tender, stirring once halfway through cooking. Stir in almonds and black pepper. Cover and keep warm.

While the beans cook, crush remaining 2 garlic cloves with a garlic press or grate with a fine grater into a small bowl. Add toasted bread crumbs, parsley and lemon zest and stir until blended. Cut tilapia fillets into 8 serving pieces. Place tilapia on a parchment paper-lined baking sheet and drizzle with lemon juice. Press bread crumb mixture on top of fillets and bake 8 to 9 minutes or until flesh is opaque. Serve with green beans.
Nutritional Info: 
Per Serving: 270 calories (80 from fat), 9g total fat, 1g saturated fat, 45mg cholesterol, 65mg sodium, 27g carbohydrates, (9 g dietary fiber, 6g sugar), 25g protein.
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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