Oven Poached Tilapia Fillets Recipes
CRUNCHY OVEN-BAKED TILAPIA
This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. -Leslie Palmer, Swampscott, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.
Nutrition Facts : Calories 186 calories, Fat 3g fat (1g saturated fat), Cholesterol 84mg cholesterol, Sodium 401mg sodium, Carbohydrate 6g carbohydrate (0 sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
LEMON GARLIC TILAPIA
Steps:
- Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
- Rinse tilapia fillets under cool water, and pat dry with paper towels.
- Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
- Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.
Nutrition Facts : Calories 142.3 calories, Carbohydrate 1.4 g, Cholesterol 49.1 mg, Fat 4.4 g, Fiber 0.2 g, Protein 23.1 g, SaturatedFat 2.1 g, Sodium 93 mg, Sugar 0.3 g
SEASONED TILAPIA FILLETS
If you need a healthy, keep-it-simple solution to dinner tonight, you just found it. This restaurant-quality tilapia fillet recipe relies on spices you're likely to have on hand to deliver big flavor. This is how to make tilapia. -Dana Alexander, Lebanon, Missouri
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 2 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 425°. Place tilapia in a greased 11x7-in. baking dish; drizzle with butter. In a small bowl, mix remaining ingredients; sprinkle over fillets., Bake, covered, 10 minutes. Uncover; bake until fish just begins to flake easily with a fork, 5-8 minutes.
Nutrition Facts : Calories 193 calories, Fat 7g fat (4g saturated fat), Cholesterol 98mg cholesterol, Sodium 589mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein. Diabetic Exchanges
OVEN POACHED TILAPIA FILLETS
I never seem to cook fish well and remembered this style of poaching fish from a restaurant I visited years ago in Philadelphia. It was wonderful. Easy and delicious.
Provided by dglovett
Categories Healthy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Cut the onion into 8 slices.
- Cut the tomatoes into 8 slices.
- Juice one lemon and slice the other two lemons into 8 slices.
- Wash filets.
- Place each filet on a 12" piece of heavy-duty foil.
- Place 2 onion slices, 2 tomato slices, and 2 lemon slices on top of each filet. Sprinkle with 1/4 of the lemon juice.
- Salt and pepper to taste.
- Wrap the foil into pouches, twisting the sides so that no juice escapes.
- Bake for 15 minutes in a 350 degree oven.
Nutrition Facts : Calories 155.4, Fat 2.4, SaturatedFat 0.8, Cholesterol 62.5, Sodium 215.4, Carbohydrate 9.2, Fiber 2.5, Sugar 3.9, Protein 26.4
BAKED AND POACHED TILAPIA
Steps:
- Place the tilapia, lemon juice, coriander, and parsley in a bowl; toss until fillets are evenly coated. Refrigerate at least 2 hours.
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
- Arrange the fillets in the bottom of the prepared baking dish; top each with tomato. Drizzle remaining marinade over the fillets. Cover with aluminum foil.
- Bake in preheated oven 15 minutes. Remove foil and bake uncovered another 5 minutes.
Nutrition Facts : Calories 124.6 calories, Carbohydrate 2.7 g, Cholesterol 41.4 mg, Fat 1.8 g, Fiber 1 g, Protein 23.4 g, SaturatedFat 0.3 g, Sodium 73.7 mg, Sugar 0.8 g
OVEN POACHED TILAPIA AND BROCCOLI
This meal could be made with any mild tasting white fish. Broccoli is my choice, or any "hard vegetable" could be used. Cooking is a Creative Sport. This will make a nice meal for one person served with rice.
Provided by Bill Hilbrich
Categories One Dish Meal
Time 30m
Yield 1 serving(s)
Number Of Ingredients 8
Steps:
- Place the sliced onions in the bottom of an oven proof dish.
- Add the fish on top of the onions, and then the Dill, Pepper, and Salt.
- Add the lemon on top of the fish, followed by the broccoli.
- Pour in the white wine, cover.
- Bake in a pre-heated 400 degree oven for 20 minutes, or until the internal temperature of the fish is 135 degrees.
- Remove from the dish with a slotted spoon, discard the lemons, and serve.
Nutrition Facts : Calories 273.5, Fat 2.4, SaturatedFat 0.7, Cholesterol 56.7, Sodium 1251.3, Carbohydrate 21.3, Fiber 3.9, Sugar 4.6, Protein 26.5
PARMESAN CRUSTED TILAPIA FILLETS
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
- Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
- Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
- Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
Nutrition Facts : Calories 209.8 calories, Carbohydrate 1.3 g, Cholesterol 54.2 mg, Fat 9.3 g, Fiber 0.5 g, Protein 28.9 g, SaturatedFat 3.4 g, Sodium 280.1 mg, Sugar 0.3 g
BAKED TILAPIA
I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.
Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.
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