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Pan-Fried Tilapia with Corn and Green Beans

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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Round plate with pan-fried fish, green beans, and creamed corn.

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 healthier version of 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

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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
Round plate with pan-fried fish, green beans, and creamed corn.

How to Prepare “Fish and Chips”

  1. Prepping the Tilapia: Season the tilapia and sprinkle it with corn starch. Make sure they are fully coated
  2. 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
  3. Green Beans: Remove the tilapia from the pan and add the green beans. Cook until crispy and add the seasonings
  4. Corn: Heat up the creamed corn in the microwave

Reference the recipe card below for detailed instructions.

Glass meal prep containers with pan-fried fish, green beans, and creamed corn.

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.
Glass meal prep containers with pan-fried fish, green beans, and creamed corn.
fish and green beans

Pan-Fried Tilapia with Creamed Corn and Sauteed Green Beans

This crispy pan-fried tilpia is light, healthy, and super easy. It is paired with crispy green beans and creamed corn.
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Prep Time 5 mins
Cook Time 20 mins
Course dinner, Main Course
Cuisine American
Servings 2


  • knife
  • cutting board
  • mixing bowl
  • spatula
  • saute pan



  • 12 oz tilapia filets
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup corn starch
  • 1 tablespoon olive oil

Creamed Corn and Green Beans

  • 1.5 cups canned creamed corn
  • 2 cups green beans
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil


  • Season the tilapia filets with garlic powder, paprika and salt. Then, sprinkle tilapia fillets with a little bit of corn starch and make sure they are fully coated.
  • Add the oil to a saute pan on medium-high heat and cook the filet on each side for about 3 to 4 minutes until the filet is golden brown and flakes easily with a fork.
  • Then, remove the tilapia from the pan. In the same pan, add the green beans and saute for about 3 to 4 minutes until they are tender. Season with garlic powder and salt.
  • Meanwhile, heat up the creamed corn in the microwave. Serve the tilapia with green beans and a side of creamed corn.

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.

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