BAKED MEDITERRANEAN TILAPIA
From the back of a bag of Costco's frozen tilapia fillets came this "Captain's Favorite Recipe". It's a quick, delicious, and heart-healthy favorite in my family, and it's requested often.
Provided by bluehillnative
Categories Tilapia
Time 42m
Yield 4 serving(s)
Number Of Ingredients 8
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 TILAPIA
I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it's low in calories and fat. What's not to love? -Robin Brenneman, Hilliard, Ohio
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 5
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.
Nutrition Facts : Calories 197 calories, Fat 4g fat (2g saturated fat), Cholesterol 88mg cholesterol, Sodium 446mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 1g fiber), Protein 34g protein. Diabetic exchanges
MEDITERRANEAN-STYLE BAKED TILAPIA
I came up with this when I needed to make dinner in 20 minutes and all I had was defrosted tilapia. It's low in fat but high in flavor!
Provided by AniSarit
Categories Tilapia
Time 25m
Yield 2 serving(s)
Number Of Ingredients 12
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.
Nutrition Facts : Calories 231.4, Fat 11.8, SaturatedFat 2, Cholesterol 62.5, Sodium 331.6, Carbohydrate 6.5, Fiber 1.9, Sugar 3.1, Protein 26.3
MEDITERRANEAN TILAPIA
We had some beautiful tilapia fillets, but no recipes! I had recently bought some amazing sun-dried tomatoes packed in oil, and decided to invent a slightly Mediterranean fish dish for a quick weeknight dinner. My husband is a recipe purist, always follows them to the letter, but after this, he's learned to trust my inventions!
Provided by FLAPJACK18
Categories Seafood Fish Tilapia
Yield 2
Number Of Ingredients 6
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.
Nutrition Facts : Calories 183.5 calories, Carbohydrate 5.4 g, Cholesterol 41.4 mg, Fat 7.2 g, Fiber 1.1 g, Protein 24 g, SaturatedFat 1 g, Sodium 464 mg, Sugar 0.2 g
MEDITERRANEAN TILAPIA (QUICK AND EASY)
Favorite flavors, on top of a light, tasty fish. You can use snapper, grouper, flounder or mahi mahi if you have those instead.
Provided by breezermom
Categories Very Low Carbs
Time 25m
Yield 6 serving(s)
Number Of Ingredients 6
Steps:
- Preheat the oven to 400 degrees.
- Place the fish fillets in a baking pan coated with cooking spray. Salt and pepper to taste.
- Combine the tomatoes, artichoke hearts, olives, and feta cheese. Top the fish with the mixture. Bake for 15 to 20 minutes or until the fish flakes easily.
Nutrition Facts : Calories 223.4, Fat 6.8, SaturatedFat 3, Cholesterol 96.2, Sodium 322.7, Carbohydrate 4.5, Fiber 2, Sugar 1.6, Protein 36.8
LEMON-GARLIC TILAPIA WITH SPINACH
Provided by Food Network Kitchen
Time 35m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Pat the tilapia dry with paper towels, then season with 1/2 teaspoon salt and a few grinds of pepper. Spread the flour on a plate; dredge the tilapia in the flour, tapping off the excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until golden brown, about 3 minutes per side. Transfer to a plate; tent with foil to keep warm. Wipe out the skillet.
- Heat 3 tablespoons olive oil in the skillet over medium heat. Add the garlic and cook, stirring, until it starts browning, about 2 minutes. Add the chicken broth, wine, and lemon zest and juice. Increase the heat to high, bring to a boil and cook until the liquid is reduced by half, about 5 minutes; season with salt and pepper. Add the butter and whisk until slightly thickened, about 1 minute; stir in the parsley.
- Meanwhile, toss the spinach with the remaining 1 tablespoon olive oil and a few grinds of pepper. Divide among plates, top with the fish and drizzle with some pan sauce. Serve with lemon wedges.
MEDITERRANEAN TILAPIA (WEIGHT WATCHERS 4 POINTS)
Incredibly fast and easy, not to mention very tasty! I make mine on a foil-lined tray in my toaster oven, one serving at a time. :) Make as many servings as you like simply by multiplying each ingredient by the number of servings.
Provided by Buckeye Karen
Categories Tilapia
Time 9m
Yield 1 piece of fish, 1 serving(s)
Number Of Ingredients 6
Steps:
- Preheat the oven (or toaster oven) to 400.
- Line a shallow pan with foil. Use enough foil so that you can double it back over the top of the dish when it is ready to cook.
- Pour olive oil in a fish-size line on the foil. Place fish on top of oil, flipping it over to coat all of the fish in the oil.
- Spritz fish with lemon juice (use more or less, to your taste).
- Rub garlic across the top of the filet so it is evenly distributed.
- Sprinkle feta over the fish evenly. Salt and pepper to taste.
- Fold the foil (loosely) over the fish. This isn't critical, but it does help keep the fish moist if you should happen to overcook it.
- Bake for 6-7 minutes. Test fish for doneness by flaking with a fork. Flakes should fall apart effortlessly; you shouldn't have to "cut" the fish at all, but rather just separate the flakes.
- Some people might prefer to leave the foil off the top if they want the garlic to brown up a bit. I haven't tried this, so I can't say how it would work. You might try removing the foil in the last 2 minutes of cooking or so if you want to give it a shot.
MEDITERRANEAN TILAPIA
We had some beautiful tilapia fillets, but no recipes! I had recently bought some amazing sun-dried tomatoes packed in oil, and decided to invent a slightly Mediterranean fish dish for a quick weeknight dinner. My husband is a recipe purist, always follows them to the letter, but after this, he's learned to trust my inventions!
Provided by FLAPJACK18
Categories Tilapia Recipes
Time 25m
Yield 2
Number Of Ingredients 6
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.
Nutrition Facts : Calories 183.5 calories, Carbohydrate 5.4 g, Cholesterol 41.4 mg, Fat 7.2 g, Fiber 1.1 g, Protein 24 g, SaturatedFat 1 g, Sodium 464 mg, Sugar 0.2 g
MEDITERRANEAN TILAPIA POCKETS #RSC
Ready, Set, Cook! Reynolds Wrap Contest Entry. These dinner pockets will take you on a Mediterranean adventure as soon as you open the foil and get your first smell of pure yumminess! They are perfect for a quick, easy and delicious dinner meal after a long day with the kids or work. I hope that you will give them a try. Cooking with Passion, sw :)
Provided by logansw
Categories One Dish Meal
Time 35m
Yield 4 pockets, 4 serving(s)
Number Of Ingredients 15
Steps:
- Preheat oven to 375 degrees.
- Rub filets with 1/2 of the olive oil and 1/2 of the Greek seasoning.
- Wrap 1 slice of prosciutto around each filet.
- Place 1 filet on 1 sheet of aluminum foil.
- Combine tomatoes, zucchini, olives, capers, parsley, mint, lemon juice & zest and remaining spice blend in a small mixing bowl. Toss.
- Place equal amounts of tomato mixture on top of each filet. Top with goat cheese and black pepper.
- Take the 2 opposite ends of foil, bring them together over filet and fold edges 2-3 times down and seal. Fold in 2 remaining open ends and seal.
- Place aluminum pockets on a large oven proof sheet pan.
- Bake for 15-20 minutes. Allow to rest for 5 minutes. Unseal and serve.
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