Broiled Tilapia With Bean Potato And Olive Salad Recipes

HEALTHIER BROILED TILAPIA PARMESAN

Steps:

• Preheat oven broiler. Grease broiling pan or line with aluminum foil.
• Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl. Season with dried basil, pepper, onion powder, and celery salt. Mix well and set aside. Arrange fillets in a single layer on prepared pan.
• Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side. Broil until fish flakes easily with a fork, about 2 minutes.

BAKED COSTA RICAN-STYLE TILAPIA WITH PINEAPPLES, BLACK BEANS AND RICE

Steps:

• Combine the rice and chicken broth in a pot over medium heat and bring to a boil. Reduce the heat to low, cover, and cook until the rice is tender and has absorbed all of the liquid, about 20 minutes.
• Preheat the oven to 400 degrees F.
• In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 tablespoons of the cilantro, the garlic, and sugar; season with salt and pepper. Add the tilapia fillets to the marinade, turning to coat. Marinate in the refrigerator for 20 minutes, turning occasionally.
• Stir together the cooked rice, salsa, beans, pineapple, and remaining 2 tablespoons of the cilantro in a 2 or 3-quart baking dish. Remove the tilapia from the marinade, reserve the marinade, and lay the fish fillets over the rice mixture, overlapping if necessary. Pour the reserved marinade over the fish. Shingle the lime slices over the fish. Bake until the fish flakes easily, is opaque, and cooked through, 25 to 30 minutes. Garnish with chopped cilantro before serving.

BROILED TILAPIA

Steps:

• 1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
• 2. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

FETA OLIVE SALAD

Steps:

• Place the feta in a large shallow bowl, add the onion, garlic, lemon zest, orange zest, cherry tomatoes, if using, green olives, and black olives. Toss lightly but thoroughly. Drizzle the olive oil over the salad and toss again. Add the fresh herbs, toss, and add several turns of black pepper. Arrange the lettuce leaves on 1 large or several individual plates and spoon the feta salad on top. Serve immediately.

TILAPIA WITH GREEN BEANS

Steps:

• Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.
• Place a large skillet over medium-high heat. Dredge the fish in the flour mixture, shaking off the excess. Melt 3 tablespoons butter in the skillet, then add 2 fillets and cook until golden brown on the bottom, about 4 minutes. Flip and cook through, 1 to 2 more minutes. Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.
• Add the green beans and garlic to the skillet and cook about 2 minutes. Season with salt and pepper, then add the tomatoes and cook until just softened, about 1 more minute. Stir in the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 more minutes. Remove from the heat and stir in the remaining 1 tablespoon butter until just melted.
• Divide the fish and vegetables among plates. Garnish with oregano.

TILAPIA WITH ROASTED POTATOES

Steps:

• Preheat the oven to 425 degrees F (220 degrees C). Spray a baking dish with nonstick cooking spray.
• Place potatoes, bell pepper, garlic, oil, and 1/2 teaspoon salt in the prepared dish; toss to coat.
• Bake in the preheated oven for 30 minutes. Add tomatoes. Place tilapia fillets on top of vegetables and sprinkle with remaining salt, pepper, and lemon zest. Continue to bake until fish flakes easily with a fork, about 10 minutes.
• Squeeze lemon juice over fish and serve.

HERBY POTATO SALAD WITH SMASHED OLIVES

Steps:

• Place the potatoes in a large pot; add 2 teaspoons salt and enough water to cover generously. Bring to a boil over medium-high heat and cook for 10 to 20 minutes, depending on the size of the potatoes, until just tender when pierced with a fork. (Be careful not to overcook!) Drain and set aside until just cool enough to handle.
• While the potatoes cook, in a large bowl, combine the vinegar and mustard with 1 teaspoon salt and 1/4 teaspoon pepper. Slowly whisk in the olive oil. Add the olives, shallot and capers, and set aside to marinate for 10 to 20 minutes.
• When the potatoes are just cool enough to handle, cut them in half (or quarters, to end up with bite-size pieces), and add them to the bowl with the dressing. Gently combine and set aside to cool completely, tossing occasionally.
• Stir in the mint and parsley, along with more salt and pepper to taste, and serve the potato salad at room temperature.