Amazing Tilapia Recipe

Pesto Tilapia with Red Potatoes and Green Beans

Prep: 15 min; Cook: 30 min; Ready In: 45 min 

Pesto:

• 1 cup fresh basil
• 1 cup fresh parsley
• 2 small cloves garlic, chopped
• 1/2 cup pitted green olives
• Zest and juice of 1 small lemon
• 3 Tbsp pine nuts, toasted
• 1/3 cup grated Parmesan cheese
• 1/2 cup grapeseed oil

Tilapia with Potatoes and Green Beans:

• 2 cups red potatoes, quartered (or halved if very small)
• 3 cups fresh green beans 
• 4 (4-oz) tilapia fillets
• Nonstick cooking spray
• 1/4 cup reduced fat sour cream
• 1 lemon, cut into wedges

• For the Pesto: Combine all of the pesto ingredients in a blender, and process until 

• smooth and combined. (Turn off the motor, and scrape down the sides of the bowl as needed while processing.)  

• For the Tilapia with Potatoes and Green Beans: Preheat the oven to 400 degrees. 

• Place the potatoes in a saucepan covered with cool water;  cover, and bring to a boil over high heat. Reduce the heat and simmer until tender, about 12 to 15 minutes. (Hint: A fork inserted into the center of a potato should slide in and out with ease.) 

• Meanwhile, place the green beans in a steam basket set over a pot of boiling water. Steam the beans until crisp-tender, about 10 to 12 minutes. Hold warm.

• Place the tilapia fillets on a baking pan coated with cooking spray. Spread 1 tablespoon of pesto evenly over the top of each fillet. Bake in the preheated oven until just cooked through (flakes easily with a fork), about 15 minutes. 

• Serve the tilapia with 1/4 of the steamed green beans and potatoes; drizzle 1 tablespoon of sour cream over the potatoes, and garnish each plate with a lemon wedge. Serve immediately.

SERVES 4 (Serving Size: 4 oz tilapia, 1 Tbsp pesto, ½ cup red potatoes, ½ cup green beans, and 1 Tbsp reduced fat sour cream)

CALORIES  304.5; FAT 11.04g (sat 2.25g); PROTEIN 29.37g; CARB 26.03g (sugar 5.54g); CHOL 60mg; CALC 10%; SODIUM: 736mg