BAKED ITALIAN TILAPIA
It's easy to include healthful fish in your weekly menus with recipes as tasty and simple as this one! -Kimberly McGee, Mosheim, Tennessee
Provided by Taste of Home
Categories Dinner
Time 50m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 350°. Place tilapia in a 13x9-in. baking dish coated with cooking spray; sprinkle with pepper. Spoon tomatoes over tilapia; top with onion and green pepper., Cover and bake 30 minutes. Uncover; sprinkle with cheese. Bake 10-15 minutes longer or until fish flakes easily with a fork., Freeze option: Cool fish mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet, stirring occasionally, until a thermometer inserted in fish reads 145°.
Nutrition Facts : Calories 215 calories, Fat 4g fat (2g saturated fat), Cholesterol 86mg cholesterol, Sodium 645mg sodium, Carbohydrate 12g carbohydrate (7g sugars, Fiber 2g fiber), Protein 36g protein. Diabetic Exchanges
TILAPIA MILANESE
Provided by Food Network Kitchen
Categories main-dish
Time 40m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Preheat the oven to 425 degrees F. Soak the fish in a bowl with the milk and 2 cups ice, 15 minutes. Meanwhile, mix the flour with 1/2 teaspoon each salt and pepper in a shallow dish. Lightly beat the eggs in another dish. Pulse the bread, parsley, lemon zest and 1/2 teaspoon salt in a food processor until crumbs form, then transfer to a third dish. One at a time, remove the fillets from the milk and dredge in the flour, shaking off the excess. Dip in the eggs, then coat with the breadcrumbs, gently pressing to coat both sides. Transfer to a large plate. Line a baking sheet with foil. Heat 2 tablespoons each olive oil and butter in a large skillet over medium-high heat. Add 2 fillets and cook until golden, about 3 minutes per side. Transfer to the prepared baking sheet. Repeat with the remaining 2 fillets, adding 2 more tablespoons each olive oil and butter. Transfer the fish to the oven and bake until cooked through, about 8 minutes. Toss the arugula with the remaining 1 to 2 tablespoons olive oil, and salt and pepper to taste. Serve the fish with the salad and lemon wedges.
Nutrition Facts : Calories 526, Fat 23 grams, SaturatedFat 7 grams, Cholesterol 192 milligrams, Sodium 451 milligrams, Carbohydrate 34 grams, Fiber 3 grams, Protein 44 grams
QUICK PAN-FRIED TILAPIA
Short on time, but not on taste? This super easy pan-fried tilapia is filled with an impressive punch of "party in your mouth" flavor!
Time 15m
Yield 5 servings
Number Of Ingredients 8
Steps:
- Begin by seasoning both sides of each filet and cutting the first lemon into slices to lay on top of each filet.
- Heat a pan large enough to fit 5 filets, adding half of the butter and half of the olive oil. Squeezing half a lemon over each side as it cooks.
- Once the first side has turned golden, turn over and cook on the other side. Add the remaining olive oil and butter.
- Add the lemon slices to each filet once they are almost done cooking, allowing them to sit until the slices soften slightly before removing from heat.
- Serve with steamed rice and your favorite vegetable for a simple and easy meal. I love to serve it with my Garlic Parmesan Asparagus for a tasty meal.
- Enjoy!
Nutrition Facts : Serving Size 1 pan-fried tilapia filet
SOFT-BAKED ITALIAN TILAPIA
A light and healthy starter or Chol Hamoed supper. READ MORE
Provided by Recipe By Dining In
Categories Mains , Appetizers
Yield 2
Number Of Ingredients 6
Steps:
- Place tilapia in a bowl, and drizzle with oil.
- Season with garlic, Italian seasoning, kosher salt, and pepper. Cover, and marinate at least 30 minutes in refrigerator.
- Preheat oven to 350 degrees Fahrenheit. Transfer tilapia and marinade to a medium-sized baking dish, and bake uncovered 30 minutes in oven, until fish is easily flaked with a fork.
PAN SEARED LEMON TILAPIA WITH PARMESAN PASTA
Steps:
- Bring a saucepan of lightly salted water to a boil over medium heat, stir in the macaroni, and return to a boil. Cook the macaroni uncovered, stirring occasionally, until it is cooked through but still firm to the bite, about 8 minutes. Drain well.
- Meanwhile, heat 2 tablespoons of olive oil in a skillet over medium heat. Sprinkle both sides of the tilapia fillets with lemon juice, oregano, basil, cilantro, salt, and pepper, and lay the fillets in the heated skillet, making sure they don't touch. Sear the fillets for 2 to 4 minutes on each side, until the fish is golden brown on the outside, and opaque and flaky inside.
- Return the hot, cooked macaroni to the saucepan, and stir in 1 tablespoon of olive oil to coat the pasta. Sprinkle on the Parmesan cheese, stir to mix, and stir in 1 teaspoon of lemon juice, the garlic powder, basil, oregano, cilantro, salt, and pepper. Divide the pasta between two plates, and top each with a tilapia fillet.
Nutrition Facts : Calories 554.9 calories, Carbohydrate 44.8 g, Cholesterol 50.2 mg, Fat 26.3 g, Fiber 2.6 g, Protein 34.8 g, SaturatedFat 5.2 g, Sodium 230.8 mg, Sugar 2 g
ITALIAN TILAPIA
Fresh Italian flavors turn mild-tasting tilapia fillets into a family-pleasing meal. You could also use a sprinkling of Parmesan cheese in place of fresh mozzarella. -Healthy Cooking Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 6 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, peppers, mushrooms, cheese and basil. Bake 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 190 calories, Fat 4g fat (2g saturated fat), Cholesterol 90mg cholesterol, Sodium 335mg sodium, Carbohydrate 4g carbohydrate (3g sugars, Fiber 0 fiber), Protein 34g protein. Diabetic Exchanges
ITALIAN-STYLE TILAPIA FILLETS
Dinner ready in just 15 minutes! Enjoy mild fish fillets cooked with olives and cherry tomatoes - perfect if you love Italian cuisine.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 15m
Yield 4
Number Of Ingredients 6
Steps:
- Sprinkle both sides of fish fillets with seasoning blend. In 12-inch nonstick skillet, heat oil over medium-high heat. Add fish; cook 6 to 8 minutes, turning once, until golden. Remove fish from skillet; cover to keep warm.
- Heat same skillet over medium-high heat. Add garlic; cook and stir 30 seconds. Add tomatoes; cook about 3 minutes, stirring occasionally, until softened and juicy. Stir in olives. Serve over fish.
Nutrition Facts : Calories 160, Carbohydrate 4 g, Cholesterol 60 mg, Fat 1, Fiber 1 g, Protein 22 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 170 mg, Sugar 2 g, TransFat 0 g
ITALIAN STYLE BROILED TILAPIA
These are fabulous and easy enough for a quick weeknight supper. Serve with Rice Pilaf or Risotto and a nice glass of Chardonnay!
Provided by Little Bee
Categories One Dish Meal
Time 15m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Preheat your oven's broiler. Spray a broiling pan or aluminum foil with non stick cooking spray.
- In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
- Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over, and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side, then Sprinkle with Old Bay Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
- Wine Tip.
Nutrition Facts : Calories 308.6, Fat 17.6, SaturatedFat 7.9, Cholesterol 107.2, Sodium 365.3, Carbohydrate 4.5, Fiber 0.1, Sugar 1.2, Protein 33.9
ITALIAN STYLE TILAPIA FILLETS
Make and share this Italian Style Tilapia Fillets recipe from Food.com.
Provided by Boomette
Categories Tilapia
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a saucepan, heat 2 tablespoon of oil and cook fennel and onion for about 1 minute. Add tomatoes and simmer for 4 minutes.
- Add broth, capers, oregano or italian herbs and cook for 3 to 4 minutes longer.
- Heat remaining oil in a skillet or on a grill. Cook tilapia fillets for 2 to 3 minutes per side. Season to taste with fennel and caper sauce.
Nutrition Facts : Calories 138.6, Fat 10.7, SaturatedFat 1.5, Sodium 241.9, Carbohydrate 10.4, Fiber 3.6, Sugar 3.3, Protein 2.4
ITALIAN PUTTANESCA SAUCE WITH TILAPIA
Skip the pasta and enjoy this puttanesca sauce with a nice fish fillet. Feel free to substitute with your favorite fish.
Provided by Daily Inspiration S
Categories Fish
Time 40m
Number Of Ingredients 10
Steps:
- 1. Heat oil in a skillet over medium high heat. Add tilapia fillets and cook until lightly browned. Remove fish and set aside.
- 2. Add the remaining 1 tsp. oil to the skillet over medium heat. Add the onion and garlic and cook until softened. Add the tomatoes, wine, capers, olives and crushed red pepper.
- 3. Bring mixture to a boil and stir in basil. Reduce heat and return the fish to the skillet. Simmer until fish is opaque in the center and cooked through.
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- Whisk the chicken stock, lemon juice and 2 teaspoons flour together in a measuring cup. Set aside.
- Season the tilapia with a pinch of salt and pepper. Place the remaining ¼ cup flour on a plate and lightly dredge the fillets in the flour on both sides, dusting off any excess. Discard the extra flour. Heat the oil in a large skillet over medium high heat and add the fish. Cook until golden, about 3 minutes, then carefully flip the filets over and cook another 3 minutes on the second side. Remove the fish and place on a plate.
- Add the garlic to the skillet and cook 30 seconds until fragrant. Add the wine and cook until reduced by half. Then, pour the chicken stock mixture and capers into the skillet and cook until the sauce thickens, 2-3 minutes. Lower the heat and stir in the butter and parsley. Return the tilapia fillets back to the pan and spoon the sauce over them. Cook another minute until warmed through. Garnish with extra parsley before serving.
SHEET PAN ITALIAN BAKED TILAPIA - GARNISH & GLAZE
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Cuisine AmericanTotal Time 20 minsCategory DinnerCalories 199 per serving
- Lay zucchini on one end of the pan, tomatoes in the middle and tilapia (face down) at another end.
- In a small bowl, mix together the butter, garlic, and seasoning together. Pour about 2 tablespoons over the back of the fillets. Sprinkle everything on the baking sheet with salt & pepper. Flip over the fish, pour the remaining butter mixture over the fillets, and then season the top of the tilapia with salt and pepper.
BAKED TILAPIA - IMMACULATE BITES
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- In a large or large skillet heat oil over medium heat, until hot, and then add butter, garlic, thyme, paprika and oregano. Stir for about a minute
- Pour in about 1/2 cup chicken broth , white pepper ,and about 1-2 teaspoons lemon juice, from freshly squeezed lemon. (Start with 1 teaspoon and adjust to taste. Lightly season sauce with salt if desired).
EASY ITALIAN BAKED TILAPIA | HEATHER LIKES FOOD
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5/5 (1)Total Time 20 minsCategory Main CourseCalories 51 per serving
- Spray a 9x13" baking pan with cooking spray and lay the fish across the bottom. Sprinkle each fillet with salt and pepper and pour the Italian dressing evenly over the fish followed by the tomatoes and olives.
- Place fish under the broiler and cook for 8-10 minutes or until fish flakes easily in the center when turned with a fork and tomatoes are charred.
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- Lemon and Herb Tilapia. When you're craving something light and tasty for dinner, look no further than this simple broiled fish recipe. Butter, lemon juice, and simple seasonings are all that's needed to bring out the natural sweetness of firm, flaky tilapia.
- Baked Stuffed Fish Fillet. Impress company when you serve this elegant stuffed fish dinner that has a secret—it's prepared in muffin cups. The fish is filled with a scrumptious mixture of buttery breadcrumbs, sage, and chopped celery to create an entrée that looks beautiful perched atop a bed of white rice with lemon wedges on the side.
- Tilapia With Cilantro Lime Cream. Weeknights are the perfect time to make this 30-minute recipe. The fish is prepared in a rich, flavorful sauce made with fresh cilantro, lime juice, and zest, and a good amount of heavy cream.
- Baked Tilapia Fillets With Mustard-Pecan Crust. Only four ingredients and 20 minutes are needed to create a delicious fish dinner that you can enjoy any day of the week.
- Baked Panko-Crusted Fish Fillets. Once you learn this essential preparation method for tender white fish, you'll want to use it again and again. Tilapia fillets are dusted with flour, dipped into a Cajun-seasoned mayonnaise and egg wash, then coated in breadcrumbs and parsley before going into the oven to bake to perfection.
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- Spicy Grilled Tilapia With Aioli. Amp up the mild taste of tilapia with this easy, healthy recipe featuring a creamy, garlicky aioli. Keep a close eye on the fish while grilling since it cooks very quickly.
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