Baked Tilapia with Garlicky Green Beans and Roasted Tomatoes

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Baked Tilapia with Garlicky Green Beans and Roasted TomatoesRecipe

Photo: Christopher Testani; Styling: Alistair Turnbull

Green beans steam in their own sealed packet while tomatoes slowly roast and panko-crusted tilapia gets nicely crisp on top, all on a single baking sheet.

Serves 4 (serving size: 1 fillet, 2 tomato halves, and 3/4 cup green beans)

Ingredients

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4 plum tomatoes, halved lengthwise
Cooking spray
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 tablespoon olive oil
2 garlic cloves, thinly sliced
12 ounces green beans, trimmed
1/4 cup canola mayonnaise
2 teaspoons fresh lemon juice
1 1/2 teaspoons chopped fresh tarragon
1 teaspoon Dijon mustard
4 (6-ounce) tilapia fillets
1/3 cup panko (Japanese breadcrumbs)
8 lemon wedges

Preparation

Hands-on: 15 Minutes
Total: 48 Minutes

1. Preheat oven to 500°.

2. Place tomatoes, cut sides up, on a foil-lined baking sheet coated with cooking spray. Coat tomatoes with cooking spray; sprinkle evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Bake at 500° for 5 minutes.

3. Reduce oven temperature to 450° (do not remove pan from oven). Combine 1/4 teaspoon salt, oil, garlic, and green beans on a large piece of foil; toss to coat. Fold foil over, and seal tightly to form a packet. Place packet on baking sheet with tomatoes; bake at 450° for 20 minutes.

4. Combine mayonnaise, juice, tarragon, and Dijon in a bowl, stirring with a whisk. Sprinkle fillets evenly with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Spread mayonnaise mixture evenly over 1 side of fillets. Top evenly with panko, and coat with cooking spray.

5. Remove pan from oven. Move tomatoes and packet to 1 side of pan. Arrange fillets on other side of pan. Bake at 450° for 6 minutes. Turn broiler to high (do not remove pan from oven). Broil 3 minutes or until panko is golden and fish flakes easily when tested with a fork. Serve with green beans, tomatoes, and lemon.

Created date

January 2015

Nutritional Information

Calories 297
Fat 10.6 g
Satfat 1.5 g
Monofat 5.7 g
Polyfat 2.5 g
Protein 37 g
Carbohydrate 14 g
Fiber 4 g
Cholesterol 85 mg
Iron 2 mg
Sodium 608 mg
Calcium 65 mg