PANKO-CRUSTED TILAPIA
Steps:
- Put flour and eggs into 2 separate dishes. Combine bread crumbs, cilantro, lime zest, garlic powder, cayenne pepper, salt, and black pepper in a third dish.
- Season tilapia fillets with salt and pepper. Put 1 fillet in flour, coat both sides, and gently shake off excess. Dip into eggs, turning once, then dredge in the bread crumb mixture to coat. Repeat with remaining fillets.
- Heat oil in a large skillet over medium heat. Place fillets in the skillet and cook until crust is golden and fish is easy to lift with a spatula, 3 to 4 minutes. Turn and cook on the other side until fish flakes easily with a fork, another 3 to 4 minutes.
Nutrition Facts : Calories 502.8 calories, Carbohydrate 64.7 g, Cholesterol 180.5 mg, Fat 14 g, Fiber 1.5 g, Protein 36.9 g, SaturatedFat 2.4 g, Sodium 341.4 mg, Sugar 0.6 g
TILAPIA WITH CORN SALSA
My family loves fish, and this super fast dish is very popular at my house. Though it tastes as if it takes a long time, it cooks in minutes under the broiler. We like it garnished with lemon wedges and served with couscous on the side. -Brenda Coffey, Singer Island, Florida
Provided by Taste of Home
Categories Dinner
Time 10m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Drizzle both sides of fillets with oil; sprinkle with salt and pepper. , Broil 4-6 in. from the heat until fish flakes easily with a fork, 5-7 minutes. Meanwhile, in a small bowl, combine the remaining ingredients. Serve with the fish.
Nutrition Facts : Calories 354 calories, Fat 10g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 934mg sodium, Carbohydrate 25g carbohydrate (7g sugars, Fiber 6g fiber), Protein 38g protein.
CORNMEAL-CRUSTED TILAPIA WITH SALSA
Tilapia is a delicious freshwater fish that cooks very quickly, making it ideal for weeknight meals.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 35m
Number Of Ingredients 7
Steps:
- In a shallow dish, combine cornmeal and paprika; season generously with salt and pepper. Separate fillets into thick and thin sides. Dredge each piece in cornmeal mixture, patting it on to coat completely.
- In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Cook as many pieces as will fit (without crowding) until golden brown and firm, about 2 minutes per side for thin pieces and 4 minutes per side for thick ones. Transfer to a plate; sprinkle with salt, if desired, and cover loosely to keep warm. Wipe skillet with a paper towel. Repeat with remaining oil and fish. Serve with Spicy Black Beans, if desired, and salsa.
Nutrition Facts : Fat 14 g, Fiber 1 g, Protein 42 g
BREADED BAKED TILAPIA
So much flavor...so few ingredients! A quick and easy crumb coating makes this yummy tilapia recipe ideal for busy weeknights. Try the breading on cod for a change of pace. -Brandi Castillo, Santa Maria, California
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 5
Steps:
- Preheat oven to 425°. In a shallow bowl, combine bread crumbs, cheese, garlic salt and oregano. Coat fillets in crumb mixture. Place on a baking sheet coated with cooking spray., Bake 8-12 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 143 calories, Fat 2g fat (1g saturated fat), Cholesterol 72mg cholesterol, Sodium 356mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 28g protein. Diabetic Exchanges
SPICED TILAPIA WITH MANGO BLACK BEAN SALSA
From Fine Cooking's "Cooking Fresh." This salsa is wonderful and versatile. Even though this recipe is for 2 servings, I suggest you make the whole batch of salsa (Recipe #230800) and store it for other dishes. It is obviously easier to make in larger batches. Try this spice rub on chicken or grilled chops as well!
Provided by yogiclarebear
Categories Tilapia
Time 25m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- For salsa: Combine all in a bowl and mix. Store in refrigerator, covered, until used.
- For fish: Mix all spices and rub both sides of the fillets equally with the mixture.
- Spray a non-stick skillet with cooking spray, generously. Heat over medium-high heat until hot.
- Cook the tilapia fillets in the skillet until lightly browned and the flesh is opaque and flakes, about 2 minutes per side.
- Serve topped with cold OR warmed salsa!
CORNMEAL-CRUSTED TILAPIA WITH BLACK BEANS AND SALSA
Make and share this Cornmeal-Crusted Tilapia With Black Beans and Salsa recipe from Food.com.
Provided by KLHquilts
Categories Tilapia
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Prepare black beans: Heat olive oil in medium saucepan over medium-high heat. Add minced garlic and red pepper flakes; cook until fragrant (about 1 minute).
- Add two cans of drained and rinsed black beans and one cup water.
- Bring to a simmer; cook, covered, stirring occasionally, for about 15 inutes. (If you want a thinner consistency, add more water to taste). Season with coarse salt to taste, and garnish with chopped cilantro.
- Prepare tilapia: In a shallow dish, combine cornmeal and paprika; add salt and pepper to taste.
- Dredge each tilapia fillet in cornmeal mixture, patting it carefully on to cover completely.
- In large nonstick skillet, heat oil over medium-high heat. Cook as many fillets as you can (without crowding) until golden and firm (about 2-4 minutes per side).
- Transfer to plate and keep warm.
- Serve tilapia with black beans and salsa.
Nutrition Facts : Calories 404.3, Fat 7.9, SaturatedFat 1.6, Cholesterol 56.8, Sodium 261.5, Carbohydrate 47.7, Fiber 15.1, Sugar 1.2, Protein 38
CAJUN TILAPIA WITH SOUTHWESTERN SALSA
Steps:
- Preheat an outdoor grill for high heat and lightly oil the grate.
- Place corn on the preheated grill and cook, turning often, until charred all over, about 10 minutes. Transfer to a plate and remove kernels when cool enough to handle.
- Combine corn kernels, avocado, tomato, black beans, red onion, cilantro, and jalapeno in a large bowl. Squeeze 1 lime wedge over top and season with salt and pepper. Store in the refrigerator until cold, about 30 minutes.
- Meanwhile, season tilapia on both sides with Cajun seasoning.
- Melt butter in a medium stainless steel skillet over medium-high heat; cook until just before butter begins to brown. Add tilapia and cook for 1 to 2 minutes. Flip and cook for 1 more minute. Tilt the skillet and baste with the butter until fish is cooked through and flakes easily with a fork, about 5 more minutes. Remove fish from the skillet.
- Pour chicken broth into the pan and scrape the browned bits of food off the bottom of the pan with a wooden spoon. Whisk in cream. Squeeze in another lime wedge, then taste and adjust for your desired level of tanginess. Bring to a simmer, then remove from the heat.
- Serve fish with cold salsa, adding cream sauce to both, if desired.
Nutrition Facts : Calories 534.2 calories, Carbohydrate 32.4 g, Cholesterol 97 mg, Fat 34.1 g, Fiber 11.8 g, Protein 30.4 g, SaturatedFat 13.1 g, Sodium 562.2 mg, Sugar 4.9 g
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- Combine the paprika, brown sugar, oregano, garlic powder, cumin, cayenne pepper and salt in a small bowl; mix until well combined (use your fingers to break up the lumps of brown sugar). Sprinkle the spice rub evenly over both sides of the tilapia fillets.
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