This easy pan-fried tilapia with green beans is a delicious weekday meal that can be made in less than 20 minutes.
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Cooking your own meals and planning what to eat in advance can help you gain control of your health. It’s also a great way to help ensure you have healthy options always available without compromising the foods you love.
A perfect example is this Pan-Fried Tilapia dish that we made. We love ordering fish and chips at restaurants, but sometimes the meal can be too greasy, so we created a version of healthy fish and chips.
Why You’ll Enjoy this Recipe
- The fish is moist and flaky on the inside with nice golden crispiness on the outside
- It is made with a flavorful homemade rub and paired with crispy, garlicky green beans and creamed corn
Simple Ingredients for Healthy “Fish and Chips”
- Tilapia: We used tilapia because it’s budget-friendly, but you can also use catfish or cod
- Corn Starch: This will help give the crispiness that we enjoy in fish in chips instead of dipping it in a batter that can become too caloric.
- Creamed Corn: If you’re not a fan of creamed corn, you can use regular corn kernels.
- Green Beans: We used green beans instead of potatoes for our “chips” because they can be cooked to a crisp that can still give us that crunchy texture of chips
How to Prepare This Healthy “Fish and Chips”
- Prepping the Tilapia: Season the tilapia and sprinkle it with corn starch. Make sure they are fully coated
- Cooking the Tilapia: Add oil to a heated saute pan and cook the filet on each side until it fully cooks and turns golden brown
- Green Beans: Remove the tilapia from the pan and add the green beans. Cook until crispy and add the seasonings
- Corn: Heat up the creamed corn in the microwave
Reference the recipe card below for detailed instructions.
Meal Prep Tips for “Fish and Chips”
- To Serve: We love dips with our fish and chips. Serve it with tartar sauce, a creamy sour cream horseradish sauce, or a dash of malt vinegar
- To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
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Frequently Asked Questions
Is tilapia healthy?
Tilapia is a great source of protein and also a good source of omega-3 fatty acids, which are healthy fats that helps your body function.
What is the difference between corn starch and flour?
Cornstarch is a pure starch that lacks gluten which makes it more efficient in thickening. It is a fine white powder that comes from the white heart of the corn while flour is made from wheat.
Can I use flour if I don’t have corn starch?
Yes, the only difference is that cornstarch makes a crispier finish because it absorbs moisture from the food and expands, giving a crackly, puffy coating on the outside.
Pan-Fried Tilapia with Creamed Corn and Sauteed Green Beans
Equipment
Ingredients
Tilapia
Creamed Corn and Green Beans
Instructions