Garlic Butter Tilapia With Green Beans – A Simple, Flavorful Weeknight Dinner
Flaky tilapia, tender green beans, and a silky garlic butter sauce make this a weeknight dinner that feels special without the fuss. It comes together quickly in one pan, and the ingredients are easy to find and budget-friendly. The garlic butter is rich but balanced by lemon and a sprinkle of fresh herbs.
You’ll get a bright, satisfying meal that’s light enough for weeknights but still worthy of company.
Garlic Butter Tilapia With Green Beans - A Simple, Flavorful Weeknight Dinner
Ingredients
Method
- Prep the fish: Pat the tilapia dry with paper towels. Season both sides with salt, pepper, and paprika. Set aside while you prep the beans.
- Blanch or quick-steam green beans: Bring a small pot of salted water to a boil and cook beans for 2–3 minutes until bright green and slightly tender. Drain and set aside. If you prefer, microwave-steam them for 2–3 minutes instead.
- Sear the tilapia: Heat 1 tablespoon olive oil and 1 tablespoon butter in a large skillet over medium-high heat. When the butter foams, add the tilapia. Cook 2–3 minutes per side until lightly golden and just opaque. Transfer to a plate and tent loosely with foil.
- Sauté the garlic: Lower heat to medium. Add another tablespoon of butter to the pan. Stir in the minced garlic and red pepper flakes. Cook 30–45 seconds until fragrant, stirring constantly so the garlic doesn’t burn.
- Deglaze and build the sauce: Pour in the broth and scrape up any browned bits from the pan. Simmer 1–2 minutes to reduce slightly. Add the remaining butter and swirl to emulsify into a silky sauce.
- Add lemon and capers: Stir in the lemon zest and 1–2 tablespoons lemon juice. Add capers if using. Taste and adjust seasoning with salt and pepper.
- Warm the green beans: Add the blanched green beans to the skillet. Toss in the sauce for 1–2 minutes until coated and tender-crisp.
- Finish the fish: Nestle the tilapia back into the pan, spoon sauce over the top, and warm for 1 minute. Sprinkle with chopped parsley.
- Serve: Plate the fish with green beans alongside. Spoon extra garlic butter sauce over everything and add lemon wedges on the side.
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Get Your Program TodayWhat Makes This Recipe So Good
- Fast and reliable: Tilapia cooks in minutes, so you can have dinner on the table in under 30 minutes without sacrificing flavor.
- One-pan convenience: Fewer dishes and an easy cleanup. The fish, green beans, and sauce all cook in the same skillet.
- Balanced flavors: Buttery, garlicky sauce with a pop of lemon and a little heat from red pepper flakes keeps it lively.
- Light but satisfying: High in protein with a generous portion of vegetables, it’s filling without feeling heavy.
- Flexible: Works with frozen tilapia, fresh or frozen green beans, and can adapt to other white fish like cod or halibut.
Shopping List
- Tilapia fillets: 4 fillets (about 4–6 ounces each), fresh or thawed if frozen
- Green beans: 12–16 ounces, trimmed
- Butter: 4 tablespoons, unsalted
- Olive oil: 1–2 tablespoons
- Garlic: 4–5 cloves, minced
- Lemon: 1 lemon (zest and juice)
- Chicken or vegetable broth: 1/3 cup
- Fresh parsley: A small handful, chopped
- Red pepper flakes: A pinch (optional)
- Salt and black pepper: To taste
- Paprika: 1/2 teaspoon (optional for color)
- Capers: 1 tablespoon, drained (optional for briny brightness)
Step-by-Step Instructions
- Prep the fish: Pat the tilapia dry with paper towels. Season both sides with salt, pepper, and paprika.
Set aside while you prep the beans.
- Blanch or quick-steam green beans: Bring a small pot of salted water to a boil and cook beans for 2–3 minutes until bright green and slightly tender. Drain and set aside. If you prefer, microwave-steam them for 2–3 minutes instead.
- Sear the tilapia: Heat 1 tablespoon olive oil and 1 tablespoon butter in a large skillet over medium-high heat.
When the butter foams, add the tilapia. Cook 2–3 minutes per side until lightly golden and just opaque. Transfer to a plate and tent loosely with foil.
- Sauté the garlic: Lower heat to medium.
Add another tablespoon of butter to the pan. Stir in the minced garlic and red pepper flakes. Cook 30–45 seconds until fragrant, stirring constantly so the garlic doesn’t burn.
- Deglaze and build the sauce: Pour in the broth and scrape up any browned bits from the pan.
Simmer 1–2 minutes to reduce slightly. Add the remaining butter and swirl to emulsify into a silky sauce.
- Add lemon and capers: Stir in the lemon zest and 1–2 tablespoons lemon juice. Add capers if using.
Taste and adjust seasoning with salt and pepper.
- Warm the green beans: Add the blanched green beans to the skillet. Toss in the sauce for 1–2 minutes until coated and tender-crisp.
- Finish the fish: Nestle the tilapia back into the pan, spoon sauce over the top, and warm for 1 minute. Sprinkle with chopped parsley.
- Serve: Plate the fish with green beans alongside.
Spoon extra garlic butter sauce over everything and add lemon wedges on the side.
Keeping It Fresh
Store leftovers in an airtight container in the fridge for up to 2 days. Tilapia is delicate, so reheat gently on low heat in a skillet with a splash of water or broth. Avoid the microwave if you can—it can dry the fish out and make it rubbery.
If you plan to meal prep, keep the fish and beans separate and sauce them right before eating.
The sauce keeps well in a small jar in the fridge for 3–4 days. Freeze only if necessary; the texture of the fish can change when thawed.
Benefits of This Recipe
- High in protein, low in fuss: Tilapia provides lean protein without heavy prep or long cooking times.
- Veggie-forward: A full serving of green beans adds fiber and micronutrients while soaking up that tasty sauce.
- Budget-friendly: Tilapia and green beans are affordable, and the rest are pantry staples.
- Kid-friendly flavors: Garlicky butter and a hint of lemon tend to be a hit with most palates.
- Works with different diets: Naturally gluten-free if your broth is gluten-free, and easy to make dairy-free with a butter substitute.
Pitfalls to Watch Out For
- Overcooking the fish: Tilapia goes from tender to tough quickly. Pull it as soon as it flakes easily with a fork and looks opaque.
- Burning the garlic: Garlic burns fast.
Lower the heat before adding it and keep it moving in the pan.
- Skipping the pat-dry step: Moisture prevents browning. Dry fillets sear better and taste richer.
- Soggy beans: Blanch briefly and finish in the sauce. Overcooked beans lose color and snap.
- Unbalanced sauce: Taste and adjust.
If it’s too sharp, add a bit more butter; too rich, add a squeeze of lemon.
Recipe Variations
- Parmesan finish: Stir 2 tablespoons grated Parmesan into the sauce at the end for extra richness.
- Brown butter twist: Let the butter cook until golden and nutty before adding garlic for deeper flavor. Watch closely to avoid burning.
- Herb swap: Try dill, chives, or basil instead of parsley. Tarragon adds a subtle anise note that pairs well with fish.
- Citrus change-up: Use lime instead of lemon and add a pinch of cumin for a fresh, slightly smoky vibe.
- Veggie mix: Toss in cherry tomatoes or thinly sliced bell peppers with the green beans for color and sweetness.
- Dairy-free: Use a high-quality vegan butter or olive oil.
Add a splash more broth to keep the sauce silky.
- Spicier version: Add a 1/2 teaspoon of smoked paprika and a pinch more red pepper flakes.
- Different fish: Cod, haddock, or halibut work well. Adjust cooking time based on thickness.
FAQ
Can I use frozen tilapia?
Yes. Thaw it in the fridge overnight or under cold running water, then pat very dry before seasoning and searing.
Excess moisture will prevent browning and can make the fish steam instead of sear.
What if I don’t have fresh green beans?
Frozen green beans work. Thaw and pat dry, then add directly to the sauce to warm through. Skip blanching since they’re usually par-cooked.
How do I know the tilapia is done?
The flesh should turn opaque and flake easily with a fork.
For extra certainty, use a thermometer: the center should reach about 145°F. Pull it slightly early and let carryover heat finish the job.
Can I make this ahead?
You can prep the sauce and trim the beans earlier in the day. Cook the fish right before serving for the best texture.
Reheating cooked fish often dries it out.
What sides go well with this?
Serve with rice, couscous, or mashed potatoes to soak up the sauce. A simple salad or crusty bread also complements the dish nicely.
Is tilapia sustainable?
Look for responsibly farmed tilapia certified by reputable organizations. Many grocery stores label this clearly.
If sustainability is a concern, cod or U.S.-farmed catfish can be good alternatives.
Can I make the sauce thicker?
Reduce the broth a bit longer or whisk in a small knob of cold butter at the end to emulsify. Avoid flour to keep the sauce light and glossy unless you prefer a gravy-style finish.
How can I make it less buttery?
Use half the butter and replace the rest with olive oil. Brighten with extra lemon and herbs to maintain a full-flavored sauce.
What if I don’t like capers?
Simply leave them out.
For a similar briny lift, add a few chopped green olives or a dash of Worcestershire sauce.
Can I bake instead of pan-sear?
Yes. Bake seasoned tilapia at 400°F for 8–10 minutes, depending on thickness. Meanwhile, make the garlic butter sauce on the stovetop and toss the beans in it.
Spoon sauce over the baked fish to serve.
In Conclusion
Garlic Butter Tilapia with Green Beans is fast, flavorful, and easy to tailor to your taste. With simple ingredients and smart technique, you get a restaurant-worthy plate without the stress or the mess. Keep this one in your weeknight rotation, and you’ll have a reliable dinner that always feels fresh and satisfying.
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