Tilapia, White Beans and Greens with Lemon Parsley Pesto Dressing
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 487.8
- Total Fat: 19.4 g
- Cholesterol: 0.0 mg
- Sodium: 29.4 mg
- Total Carbs: 40.9 g
- Dietary Fiber: 7.2 g
- Protein: 42.6 g
View full nutritional breakdown of Tilapia, White Beans and Greens with Lemon Parsley Pesto Dressing calories by ingredient
Introduction
This is a quick and tasty fish dinner that we serve frequently. If you don't have shallots, use a whole yellow onion. You can swap out the spinach for any other easily steamed leafy green or radicchio also works well. This is a quick and tasty fish dinner that we serve frequently. If you don't have shallots, use a whole yellow onion. You can swap out the spinach for any other easily steamed leafy green or radicchio also works well.Number of Servings: 4
Ingredients
-
4, 4 oz Tilapia Filets
1 15 oz can White Kidney Beans (drained)
2 whole Shallots (diced)
1/4 cup Italian Flat Leaf Parsley
2 cloves Garlic
2 tsb Lemon Zest
1/4 Lemon Juice (juice of 1 lemon)
1/3 cup olive oil
Plus 2 T olive oil for cooking
1/2 cup Flour (for dredging fish)
Directions
For Pesto: Blend lemon juice, lemon zest, parsley and garlic in a food processor or blender until finely diced. Add 1/3 cup olive oil slowly to mixture while machine is running to make a thin pesto dressing.
Coat non-stick pan in non-stick cooking spray, heat to medium. Saute diced shallot until soft. Add beans and toss until warmed through. Season to taste with salt and pepper. Set aside.
Heat 2 T olive oil over medium in a non-stick pan. Season fish with salt and pepper and dredge in flour. Cook fish approximately 3-4 minutes per side.
While fish is cooking, add spinach (or other greens) to bean and shallot mixture, cook over medium until greens are softened and slightly wilted. Season with salt and pepper to taste.
Serve fish over bean and spinach mixture. Top with 1-2 T of the lemon parsley pesto dressing. You can add shredded parmesan cheese to the top.
Number of Servings: 4
Recipe submitted by SparkPeople user ESPOOR1.
Coat non-stick pan in non-stick cooking spray, heat to medium. Saute diced shallot until soft. Add beans and toss until warmed through. Season to taste with salt and pepper. Set aside.
Heat 2 T olive oil over medium in a non-stick pan. Season fish with salt and pepper and dredge in flour. Cook fish approximately 3-4 minutes per side.
While fish is cooking, add spinach (or other greens) to bean and shallot mixture, cook over medium until greens are softened and slightly wilted. Season with salt and pepper to taste.
Serve fish over bean and spinach mixture. Top with 1-2 T of the lemon parsley pesto dressing. You can add shredded parmesan cheese to the top.
Number of Servings: 4
Recipe submitted by SparkPeople user ESPOOR1.