Name: Pan-seared tilapia with lemon-dill sauce
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 8 oz tilapia fillets, patted dry, 1/2-inch thick; 6 oz Yukon Gold potatoes, cut into 1-inch pieces; 3.5 oz green beans, trimmed; 2 tbsp nonfat Greek yogurt; 2 tsp lemon juice; 3 1/2 tbsp fresh dill, chopped; 2 tsp extra virgin olive oil; 1/4 tsp garlic powder; 1 tsp salt; 1/2 tsp black pepper; 1 tbsp water; 2 cups water

Instructions

Prep 15 min · Cook 10 min

In a medium saucepan, bring the larger portion of water and a pinch of salt to a boil. Add the potatoes and simmer for 8 minutes. Add the green beans to the same pan and continue simmering until the potatoes are tender and the beans are crisp-tender, about 5 minutes more. Drain well.
In a small bowl, whisk together the Greek yogurt, lemon juice, chopped dill, garlic powder, the smaller portion of water, and a pinch each of salt and pepper. Whisk until smooth and thin enough to drizzle.
Season the tilapia fillets on both sides with the rest of the salt and pepper. Heat olive oil in a 12-inch nonstick skillet over medium-high heat until the oil shimmers. Carefully place the fillets in the skillet and cook until the bottom is golden and releases easily, about 3 minutes. Flip and cook until the flesh is opaque and flakes easily with a fork, about 2 to 3 minutes more. Done when flakes easily, 145°F.
Place the boiled potatoes and green beans on the plate. Arrange the tilapia fillets next to the vegetables and drizzle the lemon-dill sauce over the fish.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes