Oven Fried Tilapia With Ginger Soy Glaze Food

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HONEY SOY TILAPIA



Honey Soy Tilapia image

Easy tilapia recipe that my husband just loves.

Provided by Jennifer Ball

Categories     Seafood     Fish     Tilapia

Time 55m

Yield 2

Number Of Ingredients 7

3 tablespoons honey
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 tablespoon minced garlic
2 (3 ounce) fillets tilapia
cooking spray
1 teaspoon freshly cracked black pepper

Steps:

  • Mix the honey, soy sauce, balsamic vinegar, and garlic together in a bowl. Place the tilapia fillets in the mixture; allow to marinate in refrigerator at least 30 minutes.
  • Preheat an oven to 350 degrees F (175 degrees C). Spray a baking dish with cooking spray.
  • Remove tilapia from marinade, and discard the marinade. Place fillets into the prepared baking sheet, and sprinkle the black pepper over the fish.
  • Bake in the preheated oven until the fish flakes easily with a fork, 15 to 20 minutes.

Nutrition Facts : Calories 217.7 calories, Carbohydrate 33.3 g, Cholesterol 31 mg, Fat 1.4 g, Fiber 0.6 g, Protein 19.4 g, SaturatedFat 0.3 g, Sodium 1398.7 mg, Sugar 29.6 g

KELLEIGH'S ORANGE GINGER SOY TILAPIA



Kelleigh's Orange Ginger Soy Tilapia image

My DD came up with this recipe on the spur of the moment. The tilapia soaks up the fresh flavors of the soy, ginger, garlic and orange to produce a fantastic marinade to die for. Enjoy!

Provided by AcadiaTwo

Categories     < 60 Mins

Time 50m

Yield 4 serving(s)

Number Of Ingredients 9

1 1/2 lbs tilapia fillets (filets)
6 tablespoons soy sauce
2 tablespoons rice wine vinegar
1 tablespoon orange zest
1/4 cup orange juice
2 tablespoons ginger (fresh & grated)
3 tablespoons garlic (roughly chopped)
3 scallions (roughly chopped)
3/4 cup orange juice

Steps:

  • Combine all the ingredients except the (3/4 cup orange juice and fish) in a bowl and whisk to combine.
  • Divide marinade in half. Reserve half for sauce.
  • Place fish in marinade and allow to sit in the refrigerator for at least half an hour.
  • Turn grill on high and allow to heat for at least 10 minutes.
  • Grill fish 1-3 minutes per side depending on the thickness of the fish.
  • While the grill is heating combine the reserved marinade for the sauce with the 3/4 cup of orange juice and bring to a boil, reduce to a simmer and allow sauce to reduce by 2/3.

Nutrition Facts : Calories 230.7, Fat 3.2, SaturatedFat 1.1, Cholesterol 85.1, Sodium 1601, Carbohydrate 13.1, Fiber 1.3, Sugar 6.1, Protein 38.3

ASIAN GLAZED TILAPIA



Asian Glazed Tilapia image

This recipe comes from a local restaurant. I finally begged and begged and the chef gave me the ingredient list. I had been experimenting with several recipes using a marinade of soy sauce and balsamic vinegar trying to recreate my favorite menu item, but the fish was always over powered. Not so with this combination. The sauce lends the fish a sweet flavor, but doesn't overwhelm. I made it for my friends and they all agreed it was one of the best seafood dishes they've ever eaten. Sorry, but I didn't have a chance to snap any photos. I served the fish over Asian rice straw noodles - I think any light noodle would work nicely. I tossed the noodles with a few tablespoons of the glaze used on the fish, and paired with sautéed zucchini and yellow squash which were julienned for a pretty side dish. I hope you give this a try. It's really quick, easy, and impressive.

Provided by SugaJ

Categories     Very Low Carbs

Time 20m

Yield 4-6 serving(s)

Number Of Ingredients 6

4 lbs fresh tilapia fillets, frozen can be used as well (about 4 - 6 filets)
1 -2 teaspoon salt
1 -2 teaspoon pepper
1 tablespoon olive oil (this is not an exact measurement, just coat your pan enough to keep the fish from sticking)
4 tablespoons hoisin sauce
4 tablespoons soy sauce (I use low sodium)

Steps:

  • Sprinkle each side of the fish with salt and pepper.
  • Coat a sautée pan with Olive Oil or your favorite cooking oil. I find that a non-stick pan works best for cooking this delicate fish.
  • Prepare the glaze by mixing equal parts Hoisin with Soy sauce. The hoisin is thicker and sweeter giving balance to the soy. You won't need that much for glazing the fish so you can use the remainder to toss in with your noodles if you want.
  • Brush the tops of each of the fish with the glaze and lay that side down on the pan allowing the glaze to form a seared on crust.
  • Brush the other side of the fish with glaze before flipping.
  • Each side takes about 4-6 minutes depending on how thick your filet is. I had big meaty ones so total cooking time was about 15 minutes. If you are unsure whether they are done, make a small cut into the the thickest part of the fish. If the cut is easy to make and the fish flakes, then it's done. If it's hard to pierce with a fork or seems tough, give it a few more minutes. You may have to flip the fish in order to keep it from burning if you are cooking thicker pieces and need the extra time. You may also want to cover the pan with a lid and let the steam help you out.
  • Serve on a bed of asian noodles or alone. It's sure to be a crowd pleaser for those that enjoy seafood, and even those who don't!

Nutrition Facts : Calories 513.1, Fat 11.7, SaturatedFat 3.2, Cholesterol 227.5, Sodium 2081.5, Carbohydrate 8.4, Fiber 0.7, Sugar 4.7, Protein 93.6

GINGER AND CILANTRO BAKED TILAPIA



Ginger and Cilantro Baked Tilapia image

Make and share this Ginger and Cilantro Baked Tilapia recipe from Food.com.

Provided by gailanng

Categories     Tilapia

Time 18m

Yield 2 serving(s)

Number Of Ingredients 13

2 -3 tilapia fillets (about 3/4 pound)
salt
fresh ground black pepper
1 jalapeno pepper
3 garlic cloves
1 tablespoon grated ginger
2 tablespoons soy sauce
1/4 cup white wine
1 teaspoon spicy sesame oil
1/3 cup chopped cilantro
green onion, chopped for garnish
extra cilantro, to garnish
jasmine rice or brown rice

Steps:

  • Heat the oven to 475 degrees.
  • Pat the fish dry and season lightly with salt and pepper. Place in a glass baking dish.
  • Place in a small food processor the jalapeno, garlic and ginger along with the soy sauce, white wine, sesame oil and cilantro. Process until blended.
  • Pour the sauce over the fish, spreading and slightly pressing the solid ingredients down into the fish. Bake for about 8 minutes or until the fish flakes easily and is cooked through.
  • Remove the tilapia with a spatula and divide between two plates. Drizzle the fish with the marinade juices left in the pan. Serve with jasmine or brown rice.

Nutrition Facts : Calories 173, Fat 2.3, SaturatedFat 0.8, Cholesterol 62.5, Sodium 1074.8, Carbohydrate 5.7, Fiber 0.9, Sugar 1, Protein 27.6

CRUNCHY OVEN FRIED TILAPIA



Crunchy Oven Fried Tilapia image

This fish tastes so close to being fried without all the fat and calories!

Provided by MADISONLIBERTY

Categories     Seafood     Fish     Tilapia

Time 30m

Yield 4

Number Of Ingredients 8

¼ cup all-purpose flour
¼ teaspoon salt
pepper
2 egg whites
1 pound tilapia fillets
¼ cup dried bread crumbs
¼ cup cornmeal
½ teaspoon dried basil, crushed

Steps:

  • Preheat oven to 450 degrees F (230 degrees Celsius).
  • Sift or stir flour, salt, and pepper together in a shallow dish, and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.
  • To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
  • Spray a shallow baking dish with non-stick cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.

Nutrition Facts : Calories 209.5 calories, Carbohydrate 18 g, Cholesterol 41.7 mg, Fat 2.1 g, Fiber 1 g, Protein 27.5 g, SaturatedFat 0.4 g, Sodium 274 mg, Sugar 0.7 g

GINGER MISO GLAZED TILAPIA



Ginger Miso Glazed Tilapia image

Make and share this Ginger Miso Glazed Tilapia recipe from Food.com.

Provided by Meghan

Categories     Tilapia

Time 20m

Yield 4 serving(s)

Number Of Ingredients 7

16 ounces tilapia fillets (4 fillets)
2 tablespoons sesame oil
1 tablespoon fresh ginger, minced very finely
1/4 cup miso
2 tablespoons soy sauce
3 tablespoons rice vinegar
1 tablespoon lime juice

Steps:

  • Whisk together everything except for the fish filets.
  • Submerge fish in sauce to marinate for at least 30 minutes.
  • In nonstick or lightly oiled skillet, sear fish over medium high heat for 4-5 minutes or until fish is white and fully cooked.
  • Remove fish from pan and plate filets.
  • Pour leftover marinate into skillet and stir for 5 minutes while sauce thickens.
  • Drizzle over filets.

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