Low Fat Jalapeno Garlic Tilapia Food

LOW-FAT JALAPENO GARLIC TILAPIA

Steps:

• Cream all of the ingredients for the Lemon Butter together.
• Dredge the tilapia filets in the flour, and add them with the olive oil and garlic to a medium temperature sauté pan.
• Once the tilapia has finished cooking on one side, flip them over and add the jalapenos, spinach, salt, pepper, and garlic salt.
• Prepare the angel hair in boiling water, and allow it to cook for 3 to 4 minutes depending on the temperature of the water.
• As the filets begin to flake, add the heavy cream, and bring it to a slight boil.
• Once the cream begins to boil, remove the pan from the fire and reduce the lemon butter into the sauce.
• Place the pasta in a bowl, and pour the fish with the sauce over the pasta.
• Garnish with fresh roma tomatoes and parsley.

JALAPEñO GARLIC TILAPIA PANINI

Steps:

• Fish:.
• Crush crackers and combine with pepper.
• Dip fish fillets into beaten egg, and then coat with cracker crumbs.
• Fry in 350 degree oil until breading is golden and fish flakes easily.
• Remove to an oven-proof plate in a warm oven.
• Sauce:.
• Melt butter on low heat. Add jalapeño and garlic. Sauté until jalapeño is softened, but be careful not to burn garlic.
• Add flour and stir while heating about a minute.
• Add chicken broth and cook stirring until sauce thickens. Stir in sour cream.
• Set aside until ready to assemble the panini's.
• Panini:.
• Brush one side of each slice of bread with olive oil or spread with butter.
• Assemble sandwiches with oiled/buttered side of bread to the outside, layering provolone cheese, sliced tomatoes, tilapia fillet, cream sauce and final slice of bread.
• Spray a cast iron grill pan with cooking spray and heat to sizzling. Reduce heat to medium.
• Place sandwich in grill pan and top with second cast iron skillet. Press down lightly. (You want to smush the sandwich lightly, but not squash it completely.).
• Cook for 1-2 minutes, depending on the heat of your pan, until the sandwich is browned and grill marks are evident.
• Flip sandwich and again top with second cast iron skillet. Cook for another minute or so, until fully browned.
• Serve warm with fresh salad or crunchy kettle-cooked chips.

JALAPENO GARLIC TILAPIA BY JOHNNY CARINO'S

Steps:

• Dredge the tilapia filets in the flour, and add them with the melted margarine and garlic to a medium temperature sauté pan.
• Once the tilapia has finished cooking on one side, flip them over and add the jalapenos, spinach, salt, pepper, and garlic salt.
• Prepare the angel hair in boiling water, and allow it to cook for 3 to 4 minutes depending on the temperature of the water.
• As the filets begin to flake, add the heavy cream, and bring it to a slight boil.
• Once the cream begins to boil, remove the pan from the fire and reduce the lemon butter into the sauce.
• Place the pasta in a bowl, and pour the fish with the sauce over the pasta.
• Garnish with fresh roma tomatoes and parsley.

GARLIC PARMESAN ENCRUSTED TILAPIA

Steps:

• Preheat the grill or oven to 350°F and spray the baking sheet with non-stick cooking spray.
• Divide the filets into two parts, then rinse with water and pat dry.
• Combine the parmesan cheese, garlic, paprika, parsley, salt, pepper on a large plate.
• On another plate, pour the olive oil.
• Dip the filets in the olive oil, then in the parmesan mixture.
• Optional: let the flavors combine for about 4 hours. If you're taking it to a picnic, just put inside a ziplock bag.
• Place on a baking sheet. For the barbecue, I use non-stick aluminum foil (Reynolds brand works great).
• Bake/grill for about 20 minutes or until opaque in the middle and crispy on the edges. Do not overcook. The fish should be very moist with a crisp bottom and edges. Enjoy!

JALAPENO GARLIC TILAPIA PASTA

Steps:

• Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the penne, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 11 minutes. Drain well in a colander set in the sink.
• While the pasta cooks, combine the melted margarine and garlic in a shallow dish. Place the flour in another dish. Dip the tilapia filets in the garlic butter mixture and then immediately coat with the flour. Heat olive oil in a large skillet over medium-high heat. Cook the fish in the oil until golden brown, turning once, about 5 minutes total.
• Pour the cream, lemon juice, and remaining garlic and margarine mixture into the skillet. Stir in the jalapenos, salt, black pepper, cayenne pepper, paprika, and garlic powder. Bring to a simmer and allow to cook until sauce has reduced slightly and fish flakes easily with a fork; about 2 minutes. Mix the baby spinach into the sauce and cook until wilted. Stir in the chopped tomato and the cooked pasta.

LOW-FAT BROILED FISH WITH CITRUS-GRAPE SAUCE

Steps:

• Thaw fish, if frozen. Sprinkle both sides of fish with lemon-pepper seasoning.
• Spray the unheated rack of a broiler pan with nonstick coating. Place fish on rack of broiler pan.
• Broil 4" from the heat for 4 minutes; turn fish. Broil 3 to 5 minutes more or until fish flakes when tested with a fork.
• Meanwhile, spray an unheated medium saucepan with nonstick coating. Add onions; cook and stir over medium heat until tender.
• In a bowl combine orange peel, orange juice, cornstarch, and salt.
• Add to onions in saucepan. Cook and stir until mixture is thickened and bubbly.
• Cook and stir for 2 minutes more. Add orange sections, grapes, and if desired, sherry.
• Heat through. Spoon sauce over fish.

JALAPENO GARLIC TILAPIA PASTA

Steps:

• Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the penne, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 11 minutes. Drain well in a colander set in the sink.
• While the pasta cooks, combine the melted margarine and garlic in a shallow dish. Place the flour in another dish. Dip the tilapia filets in the garlic butter mixture and then immediately coat with the flour. Heat olive oil in a large skillet over medium-high heat. Cook the fish in the oil until golden brown, turning once, about 5 minutes total.
• Pour the cream, lemon juice, and remaining garlic and margarine mixture into the skillet. Stir in the jalapenos, salt, black pepper, cayenne pepper, paprika, and garlic powder. Bring to a simmer and allow to cook until sauce has reduced slightly and fish flakes easily with a fork; about 2 minutes. Mix the baby spinach into the sauce and cook until wilted. Stir in the chopped tomato and the cooked pasta.