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.
BAKED TILAPIA AND SPINACH
Steps:
- Gather the ingredients.
- Spray a 9x13-inch baking dish with cooking spray and layer spinach across bottom of pan.
- Sprinkle spinach with salt, pepper, and onion powder. Add chicken broth.
- Sprinkle tilapia filets lightly with salt, pepper, and Creole seasoning .
- Arrange fillets over spinach and sprinkle with chopped tomato and sliced green onion.
- Cover baking dish with foil and bake at 350 F for 12 to 15 minutes, or until fish flakes easily with a fork. Serve immediately.
Nutrition Facts : Calories 202 kcal, Carbohydrate 6 g, Cholesterol 75 mg, Fiber 3 g, Protein 37 g, SaturatedFat 1 g, Sodium 1081 mg, Sugar 1 g, Fat 4 g, ServingSize 4 to 6 fillets (4 servings), UnsaturatedFat 0 g
LEMON-PEPPER TILAPIA WITH MUSHROOMS
My husband and I are trying to add more fish and healthy entrees to our diet and this one makes it easy. It comes together in less than 30 minutes, so it's perfect for hectic weeknights. -Donna McDonald, Lake Elsinore, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a 12-in. skillet, heat butter over medium heat. Add mushrooms and 1/4 teaspoon lemon pepper; cook and stir 3-5 minutes or until tender. Add garlic; cook 30 seconds longer., Place fillets over mushrooms; sprinkle with paprika, cayenne and remaining lemon pepper. Cook, covered, 5-7 minutes or until fish just begins to flake easily with a fork. Top with tomato and green onions.
Nutrition Facts : Calories 216 calories, Fat 8g fat (4g saturated fat), Cholesterol 98mg cholesterol, Sodium 173mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 1g fiber), Protein 34g protein. Diabetic Exchanges
TILAPIA FLORENTINE
Dinner ready in 30 minutes! Enjoy this tilapia fish Florentine packed with mushrooms, spinach and herbs. Perfect if you love Italian cuisine.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 30m
Yield 4
Number Of Ingredients 12
Steps:
- Heat oven to 450°F. Spray 11x7-inch pan with cooking spray.
- Place fish fillets in pan. In small bowl, mix mayonnaise, 2 teaspoons lemon juice, the mustard, tarragon and lemon-pepper seasoning until blended. Spread mayonnaise mixture evenly over fish fillets. Sprinkle with bread crumbs.
- Bake 10 to 12 minutes or until fish flakes easily with fork.
- Meanwhile, in 12-inch skillet, heat oil over medium heat. Cook mushrooms in oil about 5 minutes, stirring occasionally, until softened. Stir in 1 tablespoon lemon juice. Gradually stir in spinach. Cook about 3 minutes, stirring occasionally, just until spinach is wilted. Sprinkle with salt.
- To serve, place spinach on each fish fillet.
Nutrition Facts : Calories 240, Carbohydrate 7 g, Cholesterol 80 mg, Fat 2, Fiber 2 g, Protein 29 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 680 mg, Sugar 2 g, TransFat 0 g
TILAPIA SAUTEED WITH GARLIC AND MUSHROOMS
This is a quick recipe can be fixed in 30 min or less. It is bursting with flavor and love. I put this together in my own kitchen one day [like many other ideas] and this one inspired me to post. One thing i would like to add: Make sure that the tilapia fillets that u buy are no less than about half an inch thick to prevent the fish from falling apart. I hope you enjoy.
Provided by Chelly Bo
Categories Spicy
Time 28m
Yield 4-6 serving(s)
Number Of Ingredients 10
Steps:
- Take the garlic powder, lemon pepper, salt and cayenne and mix them together in a small bowl. Lay the fish flat on a cuttin board or plate and season the fish evenly on both sides with the mix. You may need more or less seasoning depending on the size of the fillets.
- Next take the italian salad dressing and slowly pour it over the fish so the seasonings wont run off. do this to both sides. let the fish marinade for 10-15 minutes.
- Then in a non-stick skillet or wok, sautee the butter, garlic, garlic wine vinegar and mushrooms on medium heat [#4 or #5] covered with a lid for about 3-5 minutes or until the aroma of the wine vinegar and garlic are strong in fragrance. Next place the fillets in the skillet with the garlic and mushrooms. Do not change the heat setting. Cook on one side for about 8 minutes covered. Check for firmness. Then turn over the fillets and cook for about 2 more minutes covered.
- Once finished, remove from heat and serve immediately. The sauce leftover with the sauteed garlic and mushrooms can be served on top of the fillets.
Nutrition Facts : Calories 239.9, Fat 18.4, SaturatedFat 3, Sodium 1963.4, Carbohydrate 17.7, Fiber 1.9, Sugar 8.1, Protein 3.6
SPICY TILAPIA WITH MUSHROOMS AND ZUCCHINI
I wanted to add more fish to my diet so one day I bought fresh Tilapia and looked online for an easy recipe to cook that evening because I never buy fresh fish and didn't know the first thing how to cook it. I found a recipe similar but I added my own special touch to it and pretty much changed the original. My husband and I loved it. Here's my version!
Provided by Ginivee
Categories One Dish Meal
Time 20m
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- Instructions.
- Heat oil in large skillet over medium heat. Stir-fry onion, garlic clove and pepper until crisp-tender, then add zucchini and continue to cook for a short time. Finally add mushrooms. Push veggies off to the side. Sprinkle one side of Tilapia with Cajun seasoning. Add to skillet. Cook about three minutes and turn.
- Cut lime in half and squeeze lime juice on tilapia from one half of the lime. Use the other half for serving if you like to squeeze it fresh on your fish. Sprinkle cayenne pepper according to taste. Then cover and continue to cook until fish is done, about another three minutes. Serve.
- Pan may dry after sautéing veggies, so I spray some olive oil spray before I place tilapia in pan to keep it from sticking. I also like to add a sprinkle of Marjoram on fish.
- I like to serve it with Steamed Jasmine Rice.
Nutrition Facts : Calories 120.1, Fat 5.6, SaturatedFat 0.9, Cholesterol 14.2, Sodium 27.8, Carbohydrate 11.7, Fiber 3.2, Sugar 5.5, Protein 9.3
SAVORY TILAPIA & SUN-DRIED TOMATOES
Baked Tilapia with mushrooms, onions, and parmesean, bread crumb topping. Good alone or over potatoes. I've made Tilapia as a spicy dish from another recipe but this is my own concoction. DH and kids said they like it too.
Provided by wannabebig
Categories Tilapia
Time 32m
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Defrost filets if frozen.
- Preheat oven to 400 degrees.
- Melt butter in dish and lay filets in deep dish pan.
- Pour butter over filets and add mushrooms, tomatoes and onions.
- Sprinkle bread crumbs and cheese over fish.
- Add as much Parsley as you desire.
- I do not add salt and its not needed IMHO if you eat the fish along with the veggies.
- Cook 20 minutes or until fish is white in color.
Nutrition Facts : Calories 753.7, Fat 51.1, SaturatedFat 30.6, Cholesterol 231.4, Sodium 1419.9, Carbohydrate 29.7, Fiber 6.4, Sugar 18.9, Protein 51.6
TILAPIA WITH WHITE BEANS AND SPINACH
The first time I had this was at Houlihans. They have since discontinued the dinner, so I was in search of a great recipe. I found this on epicurious.com by doing a google search. I love this recipe and would recommend to anyone who loves an elegant tilapia dish. It's easy and impressive. This recipe can be easily doubled for a dinner party. I like to serve with crusty Italian bread and sometimes I'll serve it with rice on the side, too.
Provided by StrikingEyes00
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 425 degrees F.
- Pat fish dry, season with salt and pepper, then dust with flour. Saute fillets in olive oil for one minute on each side. Set aside in baking dish.
- Add butter to pan and melt, then saute garlic. Add chicken stock and wine, and bring to a boil. Once boiling, add lemon juice and white beans. Stir.
- Top fish with white bean mixture and bake for 10-12 minutes.
- While fish and beans are baking, saute spinach in same pan until wilted.
- Plate fish on spinach and serve with lemon slices.
Nutrition Facts : Calories 389.1, Fat 14.5, SaturatedFat 8.2, Cholesterol 93, Sodium 223.1, Carbohydrate 29.3, Fiber 7.5, Sugar 1.6, Protein 36.1
BAKED FISH WITH MUSHROOMS AND ZUCCHINI
Light and delicious. Tilapia is listed but any kind of fish will work with this recipe. This was served with rice pilaf and sauteed spinach.
Provided by LizzyGirl09
Categories Vegetable
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 450 degrees. Spray a nonreactive pan with non-stick cooking spray. Add fish filets and sprinkle with salt and pepper.
- Melt butter over medium heat. Add onions, mushrooms, zucchini, tarragon, and salt and pepper to taste; sautee for five to seven minutes or until vegetables are tender.
- Top fish with mushroom-zucchini mixture and sprinkle with paprika. Bake, covered, for twelve to twenty minutes, depending on thickness of filets. Fish will flake easily with a fork when cooked through.
TILAPIA WITH CANNELLINI BEANS AND SPINACH
This is my rendition of a Tilapia dish from Houlihans Restaurant. In my usual way, I've tweaked it to suite our taste. I recommend this dish to anyone who loves wonderful food. The presentation is beautiful and elegant enough to serve to my guests. Very easy to prepare.
Provided by By The Lake
Categories Beans
Time 30m
Yield 4 serving(s)
Number Of Ingredients 18
Steps:
- Preheat oven to 425 degrees Fahrenheit.
- Pat the fish dry and season with salt and pepper. Dust with flour and shake off the excess. Sauté the fillets in olive oil for one minute on each side. Be careful not to burn the roux that is being created in the bottom of your skillet, as you will be using this next. Lay the fillets in a single layer, overlapping slightly, and set aside in a baking dish.
- Add the butter to the pan and melt; sauté the garlic, being careful not to burn the butter and garlic. Add the wine and the chicken broth, and bring to a low boil. Once boiling, stir in the lemon juice, zest from 1 lemon, cannellini beans, and red pepper flakes.
- Top the fish with the cannellini bean mixture and bake for 10 -12 minutes.
- While fish and beans are baking, sauté spinach in the same pan until wilted. (I sauté a little garlic in butter and add a pinch of red pepper flakes before sautéing the spinach.)
- In a separate pot, bring the chicken broth to a a boil. Add salt to taste, zest from 1 lemon, red pepper flakes, and couscous. Cover with a lid, turn the heat off, and let sit till ready to serve. When ready to serve, fluff with fork. If needed, add more hot chicken broth.
- Plate the fish and bean mixture on top of the couscous and spinach and serve with lemon slices.
- YUMMY!
TILAPIA WITH SAUTEED SPINACH
You'll love this delicious restaurant-quality meal fit for guests. And because it's all cooked in the same skillet, cleanup won't be chore at all. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Place egg in a shallow bowl. In another shallow bowl, combine the bread crumbs, Italian seasoning, 1/2 teaspoon salt, garlic powder and paprika. Dip fillets in egg, then bread crumb mixture., In a large skillet, cook fillets in 3 tablespoons oil over medium heat for 4-5 minutes on each side or until golden brown and fish flakes easily with a fork. Remove and keep warm., In the same skillet, saute onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the spinach, pepper flakes, pepper and remaining salt. Cook and stir for 3-4 minutes or until spinach is wilted. Serve with fillets; sprinkle with walnuts.
Nutrition Facts : Calories 362 calories, Fat 21g fat (3g saturated fat), Cholesterol 115mg cholesterol, Sodium 446mg sodium, Carbohydrate 9g carbohydrate (1g sugars, Fiber 2g fiber), Protein 37g protein.
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