HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP
Provided by Layla
Time 20m
Number Of Ingredients 12
Steps:
- Preheat oven to 400F.
- Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
- Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
- To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.
BAKED TILAPIA PARMESAN
Make and share this Baked Tilapia Parmesan recipe from Food.com.
Provided by Pebbles
Categories Tilapia
Time 30m
Yield 8 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 400 degrees. Grease baking pan.
- In small bowl, mix together the cheese, butter, mayonnaise and lemon juice, basil, onion powder, salt and pepper.
- Arrange fillets in a single layer in prepared pan.
- Bake for 20 - 30 minutes until done and flaky.
- Remove fillets from oven and cover them with the cheese mixture on top side.
- Place under broiler for 2 minutes or until the topping is browned.
- Be careful not to overcook the fish.
Nutrition Facts : Calories 209.2, Fat 11.3, SaturatedFat 5.7, Cholesterol 78.9, Sodium 244.5, Carbohydrate 1.9, Sugar 0.5, Protein 25.3
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
PARMESAN-CRUSTED TILAPIA
You won't have to fish for compliments when this is the catch of the day! Christi McElroy - Neenah, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Place flour and egg in separate shallow bowls. In another shallow bowl, combine the crackers, cheese and salt. Dip fillets in the flour, then egg, then cracker mixture; turn until coated., In a large cast-iron or other heavy skillet, cook fillets in oil over medium heat until fish just begins to flake easily with a fork. Serve with lemon wedges.
Nutrition Facts : Calories 287 calories, Fat 13g fat (3g saturated fat), Cholesterol 125mg cholesterol, Sodium 440mg sodium, Carbohydrate 12g carbohydrate (1g sugars, Fiber 0 fiber), Protein 31g protein.
BAKED PARMESAN TILAPIA
Steps:
- Preheat an oven to 425 degrees F (220 degrees C).
- Line an 11-17-inch baking sheet with aluminum foil and lightly spray with cooking spray.
- Mix milk and ranch dressing in a shallow bowl. Place flour in a separate shallow bowl; set aside.
- Whisk together bread crumbs, Parmesan cheese, seasoned salt, black pepper, celery salt, garlic powder, onion powder, paprika, parsley, and basil in a bowl.
- Spray bread crumb mixture with cooking spray until damp, then whisk bread crumbs. Repeat spraying and whisking 3 more times to lightly moisten crumb mixture with cooking spray.
- Transfer crumb mixture to a large resealable plastic bag.
- Gently press tilapia fillets into the flour to coat, and shake off the excess flour.
- Dip the fillets into the ranch dressing mixture.
- Place all the fillets into the resealable plastic bag; seal bag and shake to coat fish with bread crumb mixture.
- Arrange tilapia on prepared baking sheet. Lightly spray the breaded fish with cooking spray.
- Bake in the preheated oven until the fish is easily flaked with a fork, 20 to 25 minutes.
Nutrition Facts : Calories 356.6 calories, Carbohydrate 17.8 g, Cholesterol 71.3 mg, Fat 12.8 g, Fiber 1 g, Protein 39.8 g, SaturatedFat 2.9 g, Sodium 550.4 mg, Sugar 2.3 g
More about "parmesan baked tilapia with zucchini recipe 45 recipes"
PARMESAN CRUSTED TILAPIA - JULIE'S EATS & TREATS
From julieseatsandtreats.com
5/5 (167)Total Time 30 minsCategory Main CourseCalories 472 per serving
- Mix butter, Panko and Parmesan cheese together in a bowl. Lay Tilapia fillets on cookie sheet. Top with Parmesan mixture.
BAKED TILAPIA WITH ZUCCHINI AND YELLOW SQUASH RECIPE
From unclejerryskitchen.com
Cuisine AmericanCategory Main DishServings 4Calories 228 per serving
- Place the desired amount of olive oil in a small sauté pan over low heat. Add 1 clove garlic, sliced in half, per estimated 1/8 cup of oil. Sauté, stirring occasionally until garlic is deep brown and withered. Remove garlic, cool, place in an airtight container. Refrigerate between uses.
- Heat a heavy bottomed skillet or sauté pan over medium heat. Add 2 tsp Garlic infused olive oil and onions, stirring occasionally for about 3 minutes. Add zucchini, Yellow Squash, salt, and pepper, stirring every few minutes until vegetables are crisp-tender. (On my cook top, about 5 minutes.)
- Preheat oven to 350°F. Brush both sides of tilapia fillets with garlic infused olive oil, sprinkle with salt and pepper. Bake uncovered on a parchment covered cookie sheet until flesh flakes easily with a fork, (Approximately 12 minutes)
- Place one or two tilapia fillets (depending on your desired portion size) in the center of a plate. Spoon squash over one end of fish in a single row. Squeeze lemon juice over the entire mixture. sprinkle with chopped parsley and garnish with a lemon wedge or lemon twist (as shown.)
PARMESAN CRUSTED TILAPIA (QUICK & EASY!) - WHOLESOME YUM
From wholesomeyum.com
4.8/5 (13)Total Time 15 minsCategory Main CoursePublished Mar 10, 2023
BEST PARMESAN-CRUSTED TILAPIA RECIPES - FOOD NETWORK …
From foodnetwork.ca
FAST AND EASY PARMESAN CRUSTED TILAPIA - TASTE AND TELL
From tasteandtellblog.com
BAKED TILAPIA RECIPE (WITH LEMON BUTTER)
From wholesomeyum.com
CREAMY BAKED ORZO WITH MEATBALLS RECIPE - PINCH OF YUM
From pinchofyum.com
EASY PARMESAN BAKED TILAPIA - HOW SWEET EATS
From howsweeteats.com
PARMESAN BAKED TILAPIA WITH ZUCCHINI CHIPS - ALICE IN …
From aliceincookingland.com
BAKED TILAPIA RECIPE - NYT COOKING
From cooking.nytimes.com
PARMESAN CRUSTED TILAPIA – A COUPLE COOKS
From acouplecooks.com
PARMESAN TILAPIA WITH ZUCCHINI RECIPE | SLIMFAST
From slimfast.com
PARMESAN CRUSTED TILAPIA RECIPE - THE COOKIE ROOKIE®
From thecookierookie.com
BAKED TILAPIA WITH SUN-DRIED TOMATO PARMESAN CRUST …
From simplyrecipes.com
5-INGREDIENT PARMESAN CRUSTED TILAPIA - THE SEASONED …
From theseasonedmom.com
SHEET PAN BAKED BLACKENED TILAPIA WITH ZUCCHINI
From naivecookcooks.com
BAKED PARMESAN CRUSTED TILAPIA RECIPE (GLUTEN-FREE)
From mamagourmand.com
OVEN-BAKED TILAPIA WITH ZUCCHINI AND ASPARAGUS
From supergoldenbakes.com
EASY BAKED PARMESAN TILAPIA - TASTY KITCHEN
From tastykitchen.com
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love