Crusted Tilapia with Green Beans in Tomato Sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 503.0
- Total Fat: 13.1 g
- Cholesterol: 128.6 mg
- Sodium: 726.3 mg
- Total Carbs: 60.8 g
- Dietary Fiber: 6.8 g
- Protein: 34.2 g
View full nutritional breakdown of Crusted Tilapia with Green Beans in Tomato Sauce calories by ingredient
Introduction
This was a adaptation of a recipe for Crusted Tilapia Florentine that we found in the grocery (Meijer) ad. We didn't have any spinach on-hand; so, we used a can of green beans instead with great results! The recipe called for Italian-style breadcrumbs, but we made our own using whole wheat panko, bran flake crumbs, and Italian seasoning. This was a adaptation of a recipe for Crusted Tilapia Florentine that we found in the grocery (Meijer) ad. We didn't have any spinach on-hand; so, we used a can of green beans instead with great results! The recipe called for Italian-style breadcrumbs, but we made our own using whole wheat panko, bran flake crumbs, and Italian seasoning.Number of Servings: 4
Ingredients
-
1 egg
2 t water
~3/4 C whole wheat Panko bread crumbs
~1/4 C bran flake crumbs*
2 t Italian seasoning
4 tilapia filets (fresh or frozen, thawed)
2-2/3 C Chunky Traditional Marinara Sauce (we used one jar of Barilla)
1 can no-salt-added cut green beans, drained and patted dry
4 oz. (1/3 of a 12 oz. package) medium egg noodles, cooked and drained
Tips
*To make bran flake crumbs, we crushed bran flakes (Silver Palate brand cereal) in a Ziploc bag with a rolling pin and then put them in a food processor to make the crumbs even finer. We use them to boost fiber content in recipes that call for bread crumbs by subbing part of the bread crumbs for the bran flake crumbs. In this recipe, we also happened to use whole-wheat panko; so, the bran flakes/panko combo could have easily been replaced with an entire cup of panko or other bread crumbs.
Directions
Preheat over to 200 degrees.
Beat the egg and water in a shallow dish with a fork or whisk.
Combine the panko crumbs, bran flake crumbs, and seasoning on a plate or a wide, shallow dish (a pie plate works well), and stir to combine. Dip the fish into the egg mixture and coat on both sides. Then dip into the crumb mixture and cover completely on both sides with crumbs.
Heat the oil in a 12-inch skillet over medium-high heat. Add the fish and cook for 10-15 minutes, or until it is nicely browned on both sides and flakes easily when tested with a fork. Remove fish from skillet and put in an oven-safe dish. Keep in 200 degree oven until ready to serve to keep warm.
Combine the sauce and green beans in the skillet and cook until the mixture is hot and bubbling, stirring occasionally. If desired, use a spoon or spatula to break the green beans into smaller pieces throughout the sauce. Serve the sauce mixture with the fish and noodles.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user BECKSTEVENSON.
Beat the egg and water in a shallow dish with a fork or whisk.
Combine the panko crumbs, bran flake crumbs, and seasoning on a plate or a wide, shallow dish (a pie plate works well), and stir to combine. Dip the fish into the egg mixture and coat on both sides. Then dip into the crumb mixture and cover completely on both sides with crumbs.
Heat the oil in a 12-inch skillet over medium-high heat. Add the fish and cook for 10-15 minutes, or until it is nicely browned on both sides and flakes easily when tested with a fork. Remove fish from skillet and put in an oven-safe dish. Keep in 200 degree oven until ready to serve to keep warm.
Combine the sauce and green beans in the skillet and cook until the mixture is hot and bubbling, stirring occasionally. If desired, use a spoon or spatula to break the green beans into smaller pieces throughout the sauce. Serve the sauce mixture with the fish and noodles.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user BECKSTEVENSON.