Broiled Honey Soy Tilapia Fillets Food

HONEY SOY TILAPIA

Steps:

• Mix the honey, soy sauce, balsamic vinegar, and garlic together in a bowl. Place the tilapia fillets in the mixture; allow to marinate in refrigerator at least 30 minutes.
• Preheat an oven to 350 degrees F (175 degrees C). Spray a baking dish with cooking spray.
• Remove tilapia from marinade, and discard the marinade. Place fillets into the prepared baking sheet, and sprinkle the black pepper over the fish.
• Bake in the preheated oven until the fish flakes easily with a fork, 15 to 20 minutes.

BROILED HONEY-SOY TILAPIA FILLETS

Steps:

• Mix olive oil, soy sauce, vinegar, honey, and garlic together in a small bowl. Place each tilapia fillet in a separate resealable zip-top bag.
• Pour 1/2 of the marinade into each bag. Seal bags and place in the refrigerator for 1 hour.
• Set an oven rack about 6 inches from the heat source and preheat the oven's broiler.
• Remove fillets from the marinade, shake off excess, and place on a broiling pan with a drip pan or baking sheet underneath. Discard the remaining marinade.
• Broil in the preheated oven for 3 to 4 minutes. Flip fillets and cook until fish flakes easily with a fork, 2 to 3 minutes more.

BROILED TILAPIA FILLETS

Steps:

• Line the broiler pan with aluminium foil.
• Pat the fish dry then place it on the pan. Season both sides of the fish with the salt, pepper, oregano and parsley.
• Drizzle the fish with the olive oil then top with the garlic.
• Set the broiler and place the fish about 8 inches away. Cook until the fish is cooked through and flaky, about 8 minutes. (Time depends on the thickness of the fillets.) Be careful not to burn the garlic.
• Serve with the lemon wedges.

HONEY SOY GRILLED SALMON WITH EDAMAME

Steps:

• Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper.
• Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper.
• Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges.
• Broiler directions: Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.

BROILED SOLE FILLETS WITH GARLIC HERB SAUCE

Steps:

• Preheat the broiler.
• Grease a baking sheet.
• Whisk together the oil, lemon juice, garlic and parsley in a small bowl.
• Season to taste with salt and pepper.
• Arrange the fillets on the prepared baking sheet.
• Drizzle with some of the flavored oil.
• If the fillets are less than 1/4 inch thick, broil for 2 to 4 minutes, until the fish is firm and barely cooked through.
• If the fillets are thicker, broil for 8 to 10 minutes per inch of thickness.
• Serve hot.

SAUTEED TILAPIA WITH CITRUS-SOY MARINADE

Steps:

• Add orange juice, soy sauce, and honey to a resealable plastic bag. stir to dissolve the honey and add in the fish fillets. Seal the bag and press out any excess air. Turn over a few times to coat the fish. Marinate at room temperature for 15 to 20 minutes, turning the bag halfway through. Do not marinate any longer or the acid in the orange juice will cause the fish to become mushy. Remove the fish from the bag, reserve the marinade, and pat the fillets dry.
• In a large nonstick skillet, heat the oil over medium-high heat until it shimmers. Add the fillets in batches and cook until golden brown, about 3 minutes per side.
• Transfer the fillets to plates, add about half of the reserved marinade to the pan, and boil until it coats the back of a spoon. Check for seasoning and serve over the fish.