PAN-FRIED TILAPIA WITH SESAME CRUST
Pan-fried sesame-crusted tilapia is an Asian-inspired dish packed with bold flavors and textures. Served with a sweet and spicy sauce and soba noodles.
Provided by Jessica Gavin
Categories Entree
Time 30m
Number Of Ingredients 23
Steps:
- To make wonton crisps, fill a large skillet with about 1-inch of vegetable oil and heat over medium.
- When it shimmers, add the wonton wrappers a handful at a time. Fry until golden, about 1 minute.
- Remove with a slotted spoon and drain on a paper towel-lined plate. Season immediately with salt and lime zest. Repeat with remaining wrappers.
- In a small bowl, whisk together the soy sauce, honey, lemon juice, sriracha, ginger, and garlic to make a dressing.
- Bring a large pot of water to a boil over high heat. When the water is boiling, add the soba noodles and cook until tender according to package directions.
- Drain and immediately rinse under cold water to stop the cooking. Put the noodles in a large bowl and toss with half the dressing, the basil, and the Parmesan to taste.
- Season tilapia on both sides with salt and black pepper. Sprinkle one side with the sesame seeds.
- In a large skillet, heat 2 tablespoons of sesame oil over medium-high.
- When it shimmers, add the tilapia, sesame-side down. Cook for 1 to 2 minutes per side, or until golden and cooked through. Remove fillets from the pan.
- In the same pan, heat the remaining sesame oil. Add the asparagus. Season with salt and black pepper.
- Cook, stirring once or twice, until lightly charred and tender, about 5 minutes.
- Remove the pan from the heat and season the asparagus with red pepper flakes.
- Divide the soba noodles among four bowls and top with the tilapia. Add the asparagus, avocado, cucumber, pinkled ginger, and tomatoes.
Nutrition Facts : Calories 661 kcal, Carbohydrate 81 g, Protein 36 g, Fat 22 g, SaturatedFat 4 g, Cholesterol 45 mg, Sodium 1307 mg, Fiber 5 g, Sugar 14 g, UnsaturatedFat 12 g, ServingSize 1 serving
PAN-FRIED TILAPIA
Steps:
- Heat butter and olive oil in a large skillet over medium heat. Add onion, garlic, Cajun seasoning, basil, parsley, and lemon-pepper seasoning. Stir until fragrant, about 30 seconds. Add tilapia fillets and increase heat to medium-high.
- Cook tilapia until opaque and easily flaked with a fork, 3 to 4 minutes per side. Adjust temperature if it browns too quickly.
Nutrition Facts : Calories 193.2 calories, Carbohydrate 1.7 g, Cholesterol 56.9 mg, Fat 9.7 g, Fiber 0.3 g, Protein 23.6 g, SaturatedFat 4.3 g, Sodium 268.4 mg, Sugar 0.2 g
PAN FRIED SEASONED TILAPIA
Deliciously seasoned tilapia (white fish) dish. I threw this together, and the whole family including the kids devoured it and wanted more! Fast and easy dish.
Provided by a_goddess
Categories High Protein
Time 20m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Thaw frozen fillets in the package, in a bowl of warm water or sink for approx 10 minute Meanwhile combine spices in a bowl. Dip thawed Tilapia in spices and pan fry in butter on medium for approx 5 min each side. Enjoy!
TILAPIA WITH ONION CRUST
Tilapia fillets breaded with a crumb mixture of carmelized onions and fresh herbs. The onions add a sweet flavor to the crust.
Provided by Kathy228
Categories Tilapia
Time 35m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- NOTE: Use any fresh herb such as basil, sage, rosemary or a combination.
- Heat the oil in a heavy pan, add the onion and fry until caramelized (brown).
- In a separate bowl, combine the bread crumbs and herbs.
- Add the caramelized onions to the crumb mixture and combine well.
- Sprinkle the fish with salt and pepper.
- Dip fish into the beaten egg, then into the crumb mixture and pat lightly to help crumbs adhere to fillet. I usually refrigerate the breaded fish for 15 minutes or so, but this is just my preference.
- Pan fry in olive oil til crust is golden and fish is of desired doneness, about 5 minute per side.
- Serve with your favorite side dish. I like mine with plain steamed basmati rice and cold sliced cucumbers.
Nutrition Facts : Calories 543.5, Fat 17.5, SaturatedFat 4.1, Cholesterol 296.6, Sodium 556.4, Carbohydrate 47.3, Fiber 3.5, Sugar 7.2, Protein 48.4
TANGY PAN FRIED TILAPIA
I don't remember where I got this recipe from but is is lower cal that most. You can also bake but the crust is much better when you pan-fry.
Provided by Caz320
Categories Tilapia
Time 25m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Coat Tilapia fillets in Dijon mustard.
- Then dip in panko to coat.
- Heat oil in skillet on med/high - I try to use as little as I can get away with.
- Pan Fry fillets until golden brown on both sides.
- Try to turn fillets only once since Tilapia is delicate and can fall apart.
- Season with salt and pepper while still hot.
Nutrition Facts : Calories 395.8, Fat 18, SaturatedFat 3, Cholesterol 56.8, Sodium 483.4, Carbohydrate 29.8, Fiber 2.2, Sugar 2.6, Protein 28.7
PAN-FRIED CUMIN-CHILE CRUSTED FISH
This only serves 2 but can easily be increased to serve how many servings you need. Although the original recipe suggests using snapper, other white fish such as Tilapia or Grouper can be used. When I made this I used Tilapia, as it is more readily available where I live. As there is not much oil used to cook the fish, it best to use a bit of Pam in the skillet or a non-stick pan, as the fish tends to stick. Recipe source: local newspaper
Provided by ellie_
Categories High Protein
Time 15m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- In a pie pan or shallow bowl combine first 5 ingredients (flour - pepper).
- In a second pie pan or shallow bowl beat egg white.
- Dip fish in egg white and then into flour mixture, coating well and shaking off excess.
- Heat oil in skillet (see note in description) over medium high heat.
- Saute fish for 3 minutes and then flip fish and saute for 5 minutes of other side or until fish is done.
Nutrition Facts : Calories 260.1, Fat 9.8, SaturatedFat 1, Cholesterol 114.3, Sodium 174.2, Carbohydrate 7.2, Fiber 0.8, Sugar 0.3, Protein 34.2
PAN FRIED TILAPIA
Make and share this Pan Fried Tilapia recipe from Food.com.
Provided by Cattleships
Categories Tilapia
Time 10m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Warm up olive oil in a 10" or 12" skillet.
- Mix the corn meal and Old Bay seasoning thoroughly, then spread out on a platter.
- Coat tilapia fillets lightly, but thoroughly with corn meal and Old Bay mixture.
- Lay coated fillets in hot olive oil (medium-medium high heat) and cook until golden on the bottom, then turn fillets over and repeat.
- Do not overcook the fish--it's easy to do.
- While fillets are cooking, combine Miracle Whip, sweet relish, and lemon juice and stir until well blended, then serve with the fish.
- It's quick, easy, and doesn't require a lot of cleanup.
- Steamed carrots or broccoli and some form of potatoes go well with this.
SESAME-CRUSTED FISH
A few years ago I attended a cooking class with Tony Mantuano, the owner-chef of Tuttaposto, then a very trendy restaurant in Chicago. This was one of the recipes he showed us. A fast and tasty dish.
Provided by duonyte
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400 deg. F.
- Heat oil in a nonstick pan.
- Brush fillets with the egg whites and season with salt and pepper.
- Coat thickly on one side only with the sesame seeds.
- Saute in oil, seed side down, until golden brown.
- Place seed side up on a cornmeal sprinkled baking pan and bake at 400 deg. until done - this will depend on the thickness of your fillets, probably will take about 5 minutes.
- Or, you can just turn over and panfry until done.
- Note1: Chef recommended grouper or red snapper; I've made this also with tilapia.
- Note2: Baking is really handy if you are making a larger quantity - that way you can finish all the fillets at the same time.
Nutrition Facts : Calories 308.6, Fat 28.1, SaturatedFat 3.9, Sodium 45.2, Carbohydrate 8.6, Fiber 4.2, Sugar 0.3, Protein 9.1
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