Pan-Fried Tilapia with Cannellini Beans and Swiss Chard

Pan-Fried Tilapia with Cannellini Beans and Swiss Chard
Print Recipe
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Pan-Fried Tilapia with Cannellini Beans and Swiss Chard
Print Recipe
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Ingredients
  • 1 bunch Swiss chard
  • 1 small yellow onion
  • 2 tablespoons olive oil
  • 2 garlic cloves (minced)
  • 1/4 teaspoon smoked paprika
  • 1/2 cup vegetable broth
  • 1 pint cherry (or grape) tomatoes (cut in half)
  • 2 15-ounce cans cannellini beans (drained and rinsed)
  • 1 pound tilapia fillets (1 inch thick)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/4 cup flour
Servings: servings
Instructions
  1. Dice chard stems and yellow onion. Heat 1 tablespoon olive oil in a medium skillet over medium heat. Cook onion and chard stems for 5 minutes, until tender. Stir in garlic, smoked paprika, broth, and torn chard leaves, covering to simmer until leaves are wilted, about 2 minutes. Add cherry tomatoes and beans until heated through, 2 to 3 minutes. Keep burner on warm, stirring occasionally.
  2. In a wide bowl, mix garlic powder, pepper, salt, and flour. Dust the fish in flour mixture. In a medium skillet, heat remaining olive oil on medium-high. Fry fish for 3 minutes on each side, until golden. Press down on edges of fillets so they cook evenly. Serve over beans and chard.
Recipe Notes

Note: Rainbow trout, orange roughy, or flounder would work well as substitutes for the tilapia in this recipe. If fillets are thinner or thicker than recommended, adjust cook time accordingly

Per serving: 375 calories, 10 grams fat (1.5 grams saturated fat), 40 grams total carbohydrates, 10 grams fiber, 34 grams protein.