Baked Tilapia with Green Beans and Broccolini

So, I have been having a love affair with Tara O’Brady’s cookbook, Seven Spoons.  I’ve been endlessly perusing her book, marking recipes that I’m dying to try and have actually made about three or four of them in the past two weeks.  In my world, that’s a lot.  With a farmers’ market bounty from this weekend that actually included green beans and broccolini, I put this recipe on my list to make this week.

While the tilapia is baking, you’re able to whip this up as a side and within 30 minutes, you have a healthy and completely yummy meal!




  • 2 tilapia filets
    • olive oil, sea salt, pepper, seasoning of choice {I used herbs de provence}, squeeze of lemon juice
  • Fine-grain sea salt + black pepper
  • approximately 9oz green beans, trimmed
  • approximately 2-3oz broccolini
  • 2 tsp avocado oil (or any other neutral-tasting oil)
  • 1 ½-2 tsp mustard seeds
  • 1 small onion, minced
  • generous pinch of crushed red pepper flakes
  • 1 clove garlic, minced
  • a couple handfuls of baby kale or spinach leaves
  • 2 tbs capers, drained


Serves 2 generously

(Green beans adapted from the Seven Spoons Cookbook by Tara O’Brady)

Preheat the oven to 375 F.  Place tilapia filets in a baking dish, and drizzle with olive oil.  Season both sides generously with salt, pepper and herbs de provence then squeeze over with lemon juice.  Bake for 20-25 minutes until tilapia is cooked through, white and flaky.

Fill a large bowl with ice and the coldest water from the tap.  Set aside.  Bring a good-sized pot of water to a boil, then salt the water liberally.  Blanch the green beans and broccolini until bright green, then transfer them to the ice water bath.

In a large wok (or nonstick skillet), heat the oil over medium-high heat.  Toss the capers into the wok and fry until crispy. Remove from pan and place on a paper towel-lined plate to drain.  Set aside.

In the same pan, add a bit more oil and fry the mustard seeds, and one they start to pop and fizzle, stir in the onion and crushed red pepper flakes.  {**Be aware they will get EVERYWHERE if you’re not careful.  Experience talking here.}  Keep cooking, and moving everything around, until the onions are translucent, 5 minutes or so.  Stir in the garlic and cook for 30 seconds.  Drain the green beans and broccolini and add to the pan, and cook the vegetables until tender-crisp, 2 to 5 minutes, depending on how the beans are cut.  Fold in the greens.  Season with salt and pepper to taste.

To serve, place greens in a bowl(s) and place a tilapia filet on top of each.  Sprinkle capers on top and add another squeeze of lemon.



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