Mediterranean Style Baked Tilapia Food

BAKED MEDITERRANEAN TILAPIA

Steps:

• Defrost tilapia and preheat oven to 375 degrees.
• Peel and slice onions 1/4" thick, keeping the rings together. Transfer sliced onion with a pancake turner to a skillet. Saute onion in olive oil over medium heat, 2-3 minutes on each side, or until onions are translucent.
• In a 13"x9"x2" roasting pan, arrange half of the onion slices to cover the bottom. Place fish on top of onions. Sprinkle olives, garlic, basil and pepper over the fish. Top with remaining onion slices and sliced tomatoes. Salt and pepper to taste.
• Place pan with fish in center of oven, uncovered, and bake for 12-15 minutes, or until fish is opaque.

MEDITERRANEAN-STYLE HERBED TILAPIA

Steps:

• Heat oven to 400°F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 serving pieces. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
• In shallow bowl, mix cereal, Parmesan cheese and Italian seasoning. In another shallow bowl, beat egg white and water. Dip fish pieces into egg white, then coat with cereal mixture; place in pan. Spray each fillet with cooking spray.
• Bake 10 to 15 minutes or until fish flakes easily with fork.
• Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
• To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.

MEDITERRANEAN BAKED WHITE FISH

Steps:

• Heat the oven to 425 degrees F.
• Pat the fish dry and season with salt and pepper on both sides. Brush a 9 ½ x 13-inch baking dish with a little extra virgin olive oil and put the fish in it. Squeeze ½ lemon juice all over the top of the fish.
• In a medium mixing bowl, combine the tomatoes, olives, onions, garlic and spices. Add a very small pinch of salt and ground pepper. Add a generous drizzle (about 3 tablespoons extra virgin olive oil) toss to combine.
• Pour the tomato and olive mixture over the fish.
• Bake in the heated oven for 15 to 20 minutes (this will depend on the thickness of your fish).
• Remove from the heat and serve.

MEDITERRANEAN BAKED TILAPIA RECIPE

Steps:

• Preheat oven to 375, and line a rimmed baking sheet with parchment paper or foil. Mist with cooking spray, spread fish fillets evenly on baking sheet.
• In a small bowl, combine the cumin, paprika, salt and pepper. On both sides, season fish fillets with the spice mixture.
• In a small bowl, whisk together the melted butter, olive oil, lemon juice, shallots, and garlic, and brush evenly over fish fillets. Top with the capers.
• Bake in the oven for about 10-15 minutes, making sure not to overcook. Remove from oven and top with fresh dill.

MEDITERRANEAN TILAPIA

Steps:

• Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, artichoke hearts, olives and cheese. Bake, uncovered, until fish flakes easily with a fork, 15-20 minutes.

MEDITERRANEAN HERB CRUSTED TILAPIA

Steps:

• Preheat oven to 400°F. Place fish on foil-lined shallow baking pan. Sprinkle with salt. Mix butter and all of the spices in medium bowl. Brush fish with 1 tablespoon of the seasoned butter.
• Stir spinach, panko, bell pepper and Parmesan cheese into remaining seasoned butter. Divide mixture evenly among fish fillets, pressing lightly so mixture adheres to top of fish.
• Bake 15 minutes or until fish flakes easily with a fork.

MEDITERRANEAN TILAPIA

Steps:

• Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
• Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
• Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.

MEDITERRANEAN-STYLE BAKED TILAPIA

Steps:

• Preheat the oven to 400°F.
• Spray Pam on a shallow baking dish and arrange the fillets (skin sides down) that have been seasoned with salt. Bake for 10 minutes, uncovered.
• In the meantime, heat oil on a frying pan, and sauté the red onion and red bell pepper for a few minutes. When slightly tender, add the tomatoes, green olives, garlic, thyme, and black pepper. Cook a few minutes until of desired consistency and add lemon juice and cumin to mix well.
• Place this mixture on top of fish, and continue baking the fish for 10-15 minutes longer, until it flakes easily with a fork.
• Serve with rice or couscous.