Categories: Eats, Life Style

Sheet Pan Tilapia and Green Beans

Hey, What’s Cookin’?

Sheet Pan Tilapia and Green Beans is a meal that’s going to change your mind about preparing fish during the week! Fish has a reputation of being fussy to prepare, difficult to cook correctly, easy to ruin, and bland/boring. And if you do decide to chance it, you feel like you have to wait until the weekend when there’s less pressure to get dinner on the table FAST. Well, those accusations are unfair, and here’s a recipe that will show you how easy it is to have a foolproof, delicious fish dinner that is ready in minutes!

As in all sheet pan meals, you get to cook your main vegetable alongside the main course; here, it’s green beans. But asparagus or vertically-halved baby bok choy would be equally delicious!  The tilapia is covered in an Asian-inspired glaze that imparts tremendous flavor with no marinating time needed. Sheet Pan Tilapia and Green Beans is broiled, not baked–so it cooks in under 15 minutes!  And because you line the baking sheet with foil, cleanup is a breeze. Not sure what could be better than a quick, tasty fish dinner with no dirty pan to scrub!

When you shop for tilapia, you need to know that almost all of it is farm-raised; it is difficult to buy wild-caught (if you do manage to find it, buy it!). However, when farms rear the tilapia in good conditions, the fish are safe to eat. The U.S. Food and Drug Administration (FDA) list tilapia as one of the best choices for pregnant or breast-feeding women and children over the age of 2 years, due to its low mercury and contaminant content.

Healthline.com recommends that you buy tilapia raised in the United States, Canada, the Netherlands, Ecuador or Peru. The best tilapia is raised in Peru and Ecuador in raceways—shallow tanks with flowing water—and freshwater ponds, according to Monterey Bay Aquarium Seafood Watch. You should avoid consuming tilapia raised in China, adds the group. So read the package labels carefully and buy accordingly!

 

Sheet Pan Tilapia and Green Beans

Adapted from: a recipe from Food & Wine
Serves: 4

Ingredients:

  • 1/4 cup hoisin sauce
  • 2 tbs ginger, finely minced or microplane zested
  • 1.5 tbs soy sauce
  • 1 tbs sesame oil (you can substitute safflower oil if needed)
  • Four 6-ounce tilapia fillets
  • 1 lb slender green beans; rinsed & patted dry, ends trimmed
  • salt and pepper; to taste
  • 1/4 cup sliced scallions, both white and green parts (optional but delicious!)
  • 1 tbs toasted sesame seeds (optional)


Directions:

  1. In a small bowl, combine the hoisin sauce, ginger, soy sauce and sesame oil. Set aside.
  2. Preheat the broiler; first positioning a oven rack about 6 inches from the heat source.
  3. Line a rimmed sheet pan with foil. Rinse the tilapia fillets under cold running water, pat dry, and place them on one end of the foil. Arrange the green beans on the other side of the foil. Pour the sauce over the fish, and turn it over in the sauce so that both sides are coated. Lightly spray green beans with olive oil and sprinkle with salt and pepper.
  4. Broil the fish/green beans for 10 to 12 minutes, until the tilapia flakes easily and is cooked through. It may take a few minutes longer if the tilapia is thicker at one end.
  5. To serve the Sheet Pan Tilapia: Place 1/4 of the green beans on each plate, and top with a tilapia fillet. Spoon the pan sauce over each flllet and garnish with green onions and sesame seeds (both optional).

 

Notes:

  1. Garnishes are rarely just for looks! They add color and texture to a dish, and most of all a pop of flavor! Make it a point to include them whenever you can.
  2. Want more veggies with your meal? I suggest a green salad with cucumbers and tomatoes, or if you have the time, my amazing Ginger Lime Cole Slaw!
  3. Does the thought of peeling/zesting/mincing ginger prevent you from trying new recipes? Try bottled zested ginger; it’s a decent substitute for fresh. The same goes for minced garlic–it’s okay to give yourself a break and use the jarred kind. Just be sure to READ THE LABEL and stay away from brands with excessive additives/sodium! Go for organic whenever you can.  

 

#happyeating
#toyourhealth

JC

Photograph via: Pinterest

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