Oven Roasted Tilapia With Winter Vegetables And Citrus Vinaigrette Food

OVEN ROASTED TILAPIA WITH WINTER VEGETABLES AND CITRUS VINAIGRETTE

Steps:

• Peel the turnips, carrots, onion, and parsnips. Cut all peeled vegetable to roughly the same size as a halved fingerling potato. Half all the potatoes. Place all vegetable on an oiled sheet pan and season with salt, pepper, and Extra Virgin olive oil. Roast in a 375-degree oven for 25 minutes or until vegetable are fork tender.
• Juice the lemon and lime. Peel the orange and segment, then add the juice form the pulp to the lemon and lime juice. In a metal mixing bowl add the honey, salt, pepper, and 1 tablespoon citrus juice. Whisk together with a metal wire whisk then slowly drizzle 4 tablespoons of Extra Virgin olive oil. Make sure to fully emulsify the dressing.
• Brush lake raised tilapia fillets with Extra Virgin olive oil, salt and pepper on each side. In a 375-degree oven roast the fish on an oiled sheet pan for 20 minutes.
• On 4 plates place ¼ of the roasted vegetables in the center of the plate. Then place the roasted tilapia over the vegetables. Toss the spinach and orange in the dressing using tongs. Place a small amount of the salad beside the fish and vegetable. Keep in mind while cooking that the vegetable will take longer to cook than the fish. The fish will be best if timed to make sure it is the last thing to come out of the oven.

CRUNCHY OVEN-BAKED TILAPIA

Steps:

• Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.

OVEN-ROASTED WINTER VEGETABLES

Steps:

• Preheat oven to 450F.
• Place very large roasting pan in oven and heat for 15 minutes (or 2 large roasting pans – vegetables should be in single layer).
• Remove from oven.
• Add 2 tblsps olive oil to pan (or 1 tblsp to each of 2 pans).
• Add vegetables, garlic and herbs.
• Drizzle remaining oil and lemon juice over.
• Season and toss to coat.
• Roast until tender, stirring occasionally, about 1 ¼ hours.

SEARED TILAPIA WITH FRIED JALAPENO AND LEMON

Steps:

• Season tilapia fillets generously on all sides with Cajun seasoning. Preheat a large skillet over medium high heat.
• Add oil and butter to pan; swirl and add fish fillets, browning on all sides, about 6 minutes total cooking time. Meanwhile, fry jalapeno slices in oil alongside. Remove both fish and jalapenos to serving plates. Top with fried jalapeno slices, sprinkle with lemon zest and squeeze with remaining lemon wedges, if desired.
• As a suggestion, serve fillets with veggies and/or potatoes.

EASY ROASTED TILAPIA

Steps:

• Drizzle lemon juice over Tilapia fillet. Salt and pepper to taste.
• Heat oil in a pan. Add thyme and garlic.
• Roast fillet on medium high heat on each side for about 3 minutes. Do not overcook.
• Remove fillet from pan and drain on paper towels.
• Add onion slices to pan and cook until soft for about 1-2 minutes.
• Serve fillet with onion slices.
• NOTE: Can easily be adapted for more than 1 serving. Just increase the amount of ingredients to your needs, but use as less oil as possible and do not use more than 8 sprigs thyme and 2 cloves garlic for one pan.

CRUNCHY OVEN FRIED TILAPIA

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.

TILAPIA WITH CITRUS SAUCE

Steps:

• Place milk in a shallow bowl. In another shallow bowl, combine the flour, salt and pepper. Dip fish in milk, then coat with flour mixture., Spray fillets with cooking spray. In a large nonstick skillet, cook fish over medium-high heat for 3-4 minutes on each side or until fish flakes easily with a fork. Remove and keep warm., In the same pan, saute garlic in butter and oil for 1 minute. Add the lemon, lime and orange slices, juices and onions; cook 1 minute longer. Serve with fish.