Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
When you need a simple, high-protein meal that’s easy on digestion but still satisfying, this Tilapia & Soft-Cooked Green Beans with Lemon Butter is the perfect choice.
Tilapia is one of the most mild, light, and easy-to-digest fish, making it a great option for GLP-1 users who may be experiencing nausea or appetite changes.
Paired with tender green beans and a drizzle of lemon butter, this meal is flavorful, gentle on the stomach, and ready in just 20 minutes.
This dish keeps things soft, simple, and balanced, so whether you’re easing into solid meals or just looking for a light but satisfying dinner, this recipe checks all the boxes.
Why You’ll Love This Baked Tilapia & Soft-Cooked Green Beans Recipe
- High in protein, low in fat – A light but satisfying meal with over 40g of protein per serving.
- Easy on digestion – Soft-cooked fish and tender green beans make this meal gentle and comforting.
- Quick and effortless – Ready in under 20 minutes with just a few ingredients.
- Bright and flavorful – Lemon butter adds richness without heaviness.
- Great for meal prep – Make ahead and store for a quick, nourishing meal.
Why It’s Also Great for Anyone Taking Wegovy, Zepbound, Ozempic:
- Over 40g of lean protein per serving – Supports muscle retention and satiety.
- Light, mild flavors – Won’t cause nausea or acid reflux.
- Soft and easy to eat – Flaky tilapia and steamed green beans require minimal chewing.
- Low-carb and fiber-rich – Green beans provide a gentle source of fiber without being too harsh.
- Customizable portion sizes – Easy to eat in smaller servings if appetite is low.
Recipe: Tilapia & Soft-Cooked Green Beans
Ingredients
- 2 tilapia fillets (about 6 oz each)
- 1 tbsp olive oil
- 1 tbsp unsalted butter (or dairy-free alternative)
- 1 lemon (zested and juiced)
- 1 tsp garlic powder
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp dried parsley (or fresh for garnish)
- 2 cups green beans, trimmed
- 1 tsp olive oil (for green beans)
Instructions
Step 1: Bake the Tilapia
Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
Place the tilapia fillets on the baking sheet and drizzle with olive oil. Sprinkle with garlic powder, salt, black pepper, and lemon zest.
Bake for 12-15 minutes, until the fish flakes easily with a fork.
Step 2: Steam the Green Beans
While the tilapia is baking, bring a small pot of water to a boil. Add green beans and cook for 5-7 minutes, until soft but still vibrant. Drain and toss with olive oil and a pinch of salt.
Step 3: Make the Lemon Butter Sauce
In a small saucepan, melt butter over low heat. Stir in lemon juice and a pinch of parsley. Remove from heat.
Step 4: Assemble & Serve
Plate the tilapia over a bed of soft-cooked green beans. Drizzle with the lemon butter sauce, and garnish with extra parsley and a lemon wedge if desired.
Nutrition (Per Serving, Serves 2)
- Calories: ~420
- Protein: ~42g
- Carbs: ~10g
- Fat: ~20g
Chef’s Tips & Substitutions
- Make it dairy-free – Use ghee or olive oil instead of butter.
- Want extra fiber? – Add a few steamed carrots or mashed cauliflower on the side.
- Make it even softer – Bake the fish covered with foil to keep it extra tender.
- Meal prep tip: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop or in the microwave.
- For extra flavor – Add a sprinkle of grated Parmesan or nutritional yeast to the green beans.
Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
