BAKED TILAPIA WITH COCONUT-CILANTRO SAUCE
Provided by Food Network Kitchen
Categories main-dish
Time 25m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.
- Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.
- Per Serving (analysis does not include brown rice): Calories: 170 Fat: 3 grams Saturated Fat: 1 gram Protein: 34 grams Carbohydrates: 1 gram Sugar: 0 grams Fiber: 0 grams Cholesterol: 85 milligrams Sodium: 210 milligrams
BAKED TILAPIA WITH HERB BUTTER
Provided by Food Network Kitchen
Time 35m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Preheat the oven to 400 degrees F. In a small bowl, mix the butter and tarragon until combined; set aside.
- Lay out 4 large pieces of foil. Layer the vegetables in the center of each piece of foil, starting with the mushrooms, then the celery and scallions. Dot the vegetables with some of the herb butter (use about half) and season each portion with 1/4 teaspoon salt, and pepper to taste. Lay the tilapia fillets over the vegetables; dot with the remaining herb butter. Sprinkle each fillet with 1/4 teaspoon salt, and pepper to taste.
- Bring the foil ends together, fold over and crimp closed on all sides to make sealed packets. Place the packets on a baking sheet and bake until the fish is cooked through but still moist, 18 to 22 minutes. Remove the packets from the oven and let sit 2 minutes before opening. Transfer the fish and vegetables to plates and drizzle with the cooking juices.
Nutrition Facts : Calories 351, Fat 16 grams, SaturatedFat 9 grams, Cholesterol 127 milligrams, Sodium 393 milligrams, Carbohydrate 7 grams, Fiber 2 grams, Protein 47 grams
PAN SEARED TILAPIA OVER COCONUT RICE WITH SPICY CILANTRO CREAM S
Very quick and easy delicious meal. Clean fresh ingredients with bold flavors. Threw this dish together with what I had in the fridge. I cook for 2 and eyeball measurements but I will list as best as I can.
Provided by pete3165
Categories < 60 Mins
Time 40m
Yield 2 plates, 2 serving(s)
Number Of Ingredients 15
Steps:
- start rice (I use a rice cooker 20 min).
- combine all sauce ingredients in blender and pulse till smooth.
- dust fish with salt, pepper, and blackening seasoning (all sides).
- heat vegetable oil in pan over med heat, add fish fillets (3-4 min on each side).
- serve fish over rice, drizzle with sauce over fillet and around plate.
- garnish with fresh cilantro and lime.
Nutrition Facts : Calories 315.9, Fat 14.4, SaturatedFat 2, Cholesterol 0.4, Sodium 684.5, Carbohydrate 42, Fiber 1.9, Sugar 1.7, Protein 4.3
TILAPIA WITH JASMINE RICE
This tender, full-flavored tilapia with fragrant jasmine rice is absolutely to die for. And it gets better-each serving has only 5 grams of fat! -Shirl Parsons, Cape Carteret, North Carolina
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 2 servings.
Number Of Ingredients 9
Steps:
- In a small saucepan, combine water, rice and butter; bring to a boil. Reduce heat; simmer, covered, until liquid is absorbed and rice is tender, 15-20 minutes., Meanwhile, mix seasonings; sprinkle over tilapia. In a large skillet, heat salad dressing over medium heat until hot. Add fillets; cook until fish just begins to flake easily with a fork, 3-4 minutes per side. Serve with rice.
Nutrition Facts : Calories 412 calories, Fat 9g fat (3g saturated fat), Cholesterol 90mg cholesterol, Sodium 615mg sodium, Carbohydrate 42g carbohydrate (2g sugars, Fiber 1g fiber), Protein 36g protein. Diabetic Exchanges
COCONUT TILAPIA
I created this recipe in an attempt to add some flavor to Tilapia. I enjoy eating Tilapia, but other ingredients are usually needed to make it worth eating. This recipe is fairly quick and painless. I change some of the ingredient amounts depending on my particular cravings for that specific day.
Provided by jpatel02004
Categories One Dish Meal
Time 25m
Yield 2 fillets, 1-2 serving(s)
Number Of Ingredients 17
Steps:
- In a wide bowl/container, mix coconut flakes, curry powder, garlic powder, paprika (set aside).
- In a small bowl, mix 1 egg, 1/4 cup water and 1/3 cup of corn starch.
- Dip the Tilapia fillets in the egg mixture. Use a plastic bag to cover your hands when handling fillets, if preferred. Coat the fillets thoroughly with the coconut flake mixture, especially along the top, as this dramatically improves the appearance of the dish while baking.
- Bake the Tilapia fillets at 350 degrees for about 12-14 minutes (or however long until the fish is fully white). Use cooking spray or butter the pan so the fish does not stick.
- While the Tilapia is baking, make the peanut sauce. Mix all of the ingredients listed above. Vary ingredient amounts to your liking. Cool or set aside until the Tilapia is ready.
- Broil the fillets for a few minutes until golden.
- Serve the fillets on a plate and scoop the peanut sauce on the side.
TILAPIA ALL-IN-ONE CASSEROLE
A quick, tasty tilapia casserole that is loved even by my husband who isn't crazy about fish.
Provided by KATHYP100
Categories Main Dish Recipes Casserole Recipes Seafood
Time 55m
Yield 8
Number Of Ingredients 9
Steps:
- Preheat the oven to 375 degrees F (190 degrees C). Lightly grease a 9x13-inch baking dish.
- Combine cooked rice, thawed vegetables, and Cheddar cheese in a large bowl.
- Melt butter in a small saucepan over low heat. Stir in lemon juice, bouillon granules, paprika, and pepper.
- Pour 1/2 of the butter sauce over the rice mixture. Stir to combine, then spread in the bottom of the prepared baking dish. Place tilapia fillets in a single layer on top of rice, and pour remaining sauce over top.
- Bake in the preheated oven until fish flakes easily with a fork, 35 to 40 minutes.
Nutrition Facts : Calories 320 calories, Carbohydrate 22.2 g, Cholesterol 66.1 mg, Fat 16.8 g, Fiber 1.5 g, Protein 20.1 g, SaturatedFat 10.2 g, Sodium 451.9 mg, Sugar 1.6 g
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