BALSAMIC BAKED TILAPIA
Steps:
- Preheat an oven to 350 degrees F (175 degrees C).
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Cook onion and red pepper in the oil until onion is tender and golden, and peppers are slightly soft, about 10 minutes. Stir balsamic vinegar into the vegetables; season with salt and pepper.
- Rub tilapia filets with 2 teaspoons olive oil and a sprinkle of salt and pepper. Place fillets in a small baking dish, and top with the balsamic onion mixture. Sprinkle fish evenly with blue cheese.
- Bake in preheated oven until fish flakes easily. Serve atop salad greens.
Nutrition Facts : Calories 329.2 calories, Carbohydrate 10.7 g, Cholesterol 66.9 mg, Fat 17.3 g, Fiber 2.8 g, Protein 32.3 g, SaturatedFat 7.5 g, Sodium 540.7 mg, Sugar 5.3 g
FRENCH TILAPIA WITH PEPPERS AND ONIONS
I served this over spaghetti squash. Put the pepper mixture on top, and the tilapia on the side. It was really good, and took only minutes to throw together. My dh ate 3 fillets, that's why I say this serves 2. This is called "french" because, the coating is made the way the French will coat chicken in flour first and then the egg. I made this low in fat, but be my guest to use full fat ingredients.
Provided by A la Carte
Categories Tilapia
Time 20m
Yield 2 serving(s)
Number Of Ingredients 15
Steps:
- For the fish:.
- Put the flour, the salt and pepper, and garlic powder in a bowl and stir to mix.
- Beat the egg in a bowl.
- Dip each fillet in the FLOUR first to coat, and then the egg. (Note, the egg will slip off the flour a bit, so just turn it a couple times until the egg adheres - then add to the pan).
- Add the cooking spray and the butter to a large skillet and heat until bubbly.
- Add the fish to the hot pan and turn the heat to med-high. Cook for about 3 minutes, and turn when it is brown. You really have to watch the fish so it doesn't burn -- Cook another 3 minutes on the other side, until browned (add a little more butter if you need to). When browned remove and keep fish warm.
- For the peppers and onions:.
- Coat another large skillet with cooking spray, and heat until hot. Add the sliced onions and peppers and saute until a little browned and soft. (Add a little water if you need to, and turn down the heat if they are browning too quickly).
- Add the capers and stir to mix and heat through.
- Add the white wine and cook for about 2 minutes until it is reduced a little. Add the sour cream and the parmesan cheese. Cook until bubbling and the cheese is melted. Grind some freshly ground black pepper over the top.
- Delicious served over spaghetti squash and with a garnish of fresh parsley.
Nutrition Facts : Calories 563.2, Fat 10.5, SaturatedFat 4.3, Cholesterol 245.6, Sodium 507.3, Carbohydrate 43.6, Fiber 3.3, Sugar 9.9, Protein 67.7
PAN-GRILLED TILAPIA WITH LEMON AND RED ONION
This recipe came from necessity, as I was so very hungry, sick of chicken, and I didn't want to turn on the oven. My diet is pretty specific right now so this was easy and delicious low-carb lunch when served with a salad. Greek salad with pink grapefruit added really brought out the flavor blend, and fits well with the Mayo Clinic Diet of adding grapefruit to each meal of meat or fish and salad or veggies. I made a single serving so I am leaving it to the maker to multiply.
Provided by Terri-Lynn Howell-Schlaiss
Categories Seafood Fish Tilapia
Time 27m
Yield 1
Number Of Ingredients 8
Steps:
- Squeeze lemon juice over tilapia; season lightly with salt and black pepper.
- Heat olive oil in a nonstick skillet over medium heat. Melt 1/2 teaspoon butter in hot oil. Add chopped onion and minced garlic; cook and stir until onion begins to look translucent, about 5 minutes.
- Reduce heat to medium-low. Push onion mixture to sides of the skillet. Melt remaining 1/2 teaspoon of butter in the skillet. Place tilapia in the center of the skillet and cover with onion mixture. Cover skillet and cook tilapia until it starts to turn golden, about 5 minutes. Push onion mixture to the sides again and flip tilapia. Cover and cook until second side is golden and flakes easily with a fork, about 5 minutes more.
- Remove skillet from heat. Top tilapia with grated Parmesan cheese, cover, and let stand until cheese is melted, 2 to 3 minutes.
Nutrition Facts : Calories 371.4 calories, Carbohydrate 7.6 g, Cholesterol 76.7 mg, Fat 21.4 g, Fiber 2 g, Protein 37.3 g, SaturatedFat 5.8 g, Sodium 337.8 mg, Sugar 1.7 g
SEARED TILAPIA WITH ONIONS
I generally like to bake unbreaded fish dishes, but in thesummer a hot oven is undesireable. I like searing in a non stick skillet it works, it is quick, and it is delicious.
Provided by gaynel mohler
Categories Other Main Dishes
Time 25m
Number Of Ingredients 7
Steps:
- 1. Before you start cooking, season fillets with your spices. In large hot, non stick skillet place oil, (medium hi heat) I leave in center of skillet and put garlic there till it sizzles, then spread out
- 2. Place onions in now and saute until beginning to get tender
- 3. scatter onions out and lay fish in skillet.
- 4. cook, uncovered on medium heat, don't get to anxious, do NOT turn fish until one side is nicely seared. (lift up edge with spatula and peek ) . If you turn it too often, fillets will fall apart.
- 5. do keep the onions moving, so they don't burn, and if you need to, add another teaspoon of oil. If onions are browning too quickly, lay them on the fillets
- 6. check fish after 10 minutes for crispness on underside and turn fillets over. Cook another 10 minutes or until fish is seared well and the flesh is nice and white.
- 7. Serve warm with a lemon slice if you wish
SAUTEED TILAPIA TACOS WITH GRILLED PEPPERS AND ONIONS
Slice the onion just before placing it on the grill. If given time to set, the onion rings will begin to separate and will not have good grill marks.
Provided by weekend cooker
Categories Healthy
Time 35m
Yield 8 tacos, 4-8 serving(s)
Number Of Ingredients 8
Steps:
- Preheat grill to high heat.
- Arrange onion slices and bell peppers on a grill rack coated with cooking spray.
- Grill onions 12 minutes turning after 6 minutes, Grill bell peppers 12 minutes turning occasionally.
- Remove from grill, and let stand for 5 minutes.
- Slice onion rings in half, and thinly slice bell peppers, discarding seeds, and stems.
- Combine onion, bell pepper, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a small bowl.
- Sprinkle fish evenly with remaining salt, and pepper.
- Heat a non-stick skillet over medium-high heat, and coat with cooking spray.
- Add fish to pan, and cook 3 minutes on each side or until fish flakes easily when tested with fork, or until desired degree of doneness.
- Warm tortilla according to package directions.
- Divide fish, onion mixture, and jalapeno slices evenly among tortillas.
- Serve with lime wedges.
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