PAN FRIED TILAPIA WITH LEMON THYME BUTTER SAUCE
Steps:
- Begin by making the sauce. It can be served room temperature.*
- In a medium saute pan, melt two tablespoons of the butter over medium low heat and once melted, add the shallots and cook until soft, about four minutes.
- Add wine and cook to evaporate.
- Add zest, lemon juice, salt, pepper and thyme and cook for two minutes until most of the liquid has evaporated, leaving about a tablespoon of liquid with the solids.
- Turn the heat to low and start stirring in four tablespoons of butter letting them melt into the sauce. Add four more tablespoons of butter stirring in to melt and mix in.
- Remove pan from heat and stir in the last two tablespoons of butter. The sauce will be creamy and slightly thick.
- Pour this sauce through a strainer and discard solids then set aside. *
- Pat fish dry with paper towels.
- In a small bowl, mix flour, garlic powder, onion powder, paprika, salt and pepper. Pour into a small sifter and sift over both sides of the fish.
- Heat a large skillet or saute pan over medium heat and add the olive oil.
- Once the oil is hot, add all of the fish filets and cook for about five minutes, turning half way through.
- Remove to a platter and drizzle some sauce over the fish and serve the rest on the side.
Nutrition Facts : ServingSize Portion, Calories 482 calories, Sugar 2.1 g, Sodium 502.9 mg, Fat 40.1 g, SaturatedFat 22.7 g, TransFat 0 g, Carbohydrate 8.4 g, Fiber 1.4 g, Protein 24.3 g, Cholesterol 148.3 mg
PAN-SEARED LEMON-THYME TILAPIA LOINS
Provided by The Healthy Fish Team
Yield 4
Number Of Ingredients 9
Steps:
- Melt butter in a large sauté pan over medium-high heat. Add seasoned Tilapia, onions and garlic, and allow to brown.
- Turn fish and add remaining ingredients. Cook for approximately three minutes, or until fish is done.
- To serve, place the cooked vegetables on a plate with the fish on top. Add a handful of mixed greens to the plate and spoon the butter sauce on top.
Nutrition Facts : Calories 358 kcal, ServingSize 1 serving
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
BAKED TILAPIA WITH LEMON-THYME FLAKY SALT
This simple dish of baked fish topped with a fresh citrus-herb salt mixture can be easily prepared on a weeknight. Serve with simple brown or wild rice and green salad. The lemon-thyme salt is also delightful with chicken.
Time 22m
Yield Serves 4
Number Of Ingredients 8
Steps:
- Preheat the oven to 350°F.
- Sprinkle shallot in a baking dish large enough to hold all of the fish in a single layer.
- Rub each fillet all over with a teaspoon of olive oil. Lightly season one side of each fillet with sea salt and pepper.
- Place fillets on top of shallots in the baking dish, seasoned side down, and bake until flesh is opaque and flakes with a fork, 12 to 15 minutes.
- While fish bakes, prepare the seasoning salt by combining thyme, flaky salt and lemon zest in a small bowl.
- Mix gently.
- The salt mixture will be slightly wet and clumpy.
- When fish is done, sprinkle a little bit of the seasoning salt over each fillet, making sure each portion gets a bit of salt, zest and thyme.
- Serve immediately with any remaining seasoning salt if desired.
Nutrition Facts : Calories 190 calories, Fat 8 grams, SaturatedFat 1.5 grams, Cholesterol 65 milligrams, Sodium 730 milligrams, Carbohydrate 2 grams, Protein 30 grams
SIMPLE TILAPIA WITH LEMON AND THYME
Steps:
- 1. Preheat oven to 350F. 2. Place fresh tilapia on 8" squares of parchment paper (one fillet per parchment sheet). 3. Cut 4 slices from the lemon and set aside. Squeeze the juice from the rest of the lemon over the tilapia. 4. Sprinkle 1/2 a pinch of table salt over each of the fillets. 5. Drizzle olive oil over the fillets. Don't douse them, but make sure that you get the surface of the fillets covered. 6. Take your sprigs of thyme and place them over the fillets, spaced equally apart. I like a lot of thyme, but if you're less of a fan I would suggest putting a little less. 7. Take the 4 lemon slices you sliced earlier and place two on top of each fillet, equally spaced. 8. Make one turn of fresh pepper over each fillet. 9. Fold the parchment paper around the fillets in a packet so that it does not open on its own. Place the seam face down in a pan and make sure the two fillets are evenly spaced out in the pan. 10. Bake in oven for about 15 minutes, then remove from parchment paper and put on a plate. Goes great with asparagus.
LEMON ROSEMARY TILAPIA
Make and share this Lemon Rosemary Tilapia recipe from Food.com.
Provided by Pat M
Categories Tilapia
Time 25m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Preheat oven to 350.
- Spray a foil-covered baking pan with pan spray and add filets.
- Season filets with salt and pepper as desired.
- Place a sprig of rosemary lengthwise on each filet.
- slice lemon(s) and lay slices over rosemary.
- Cover with foil and crimp snugly around pan.
- Bake for 15-20 minute for frozen, thawed fish will take a shorter time.
TILAPIA WITH STRAWBERRY-THYME SAUCE
Here's a delicious way to welcome spring. I like to serve the tilapia with polenta and a blend of leeks and green onions that I've roasted in the oven with a little olive oil, salt and pepper. And definitely add a bit of bacon or blue cheese: It lends a hint of saltiness to contrast with the sweet and tangy sauce.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a small saucepan, combine the strawberries, wine, sugar, lemon juice, thyme sprig and 1/4 teaspoon salt. Bring to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until slightly thickened. Discard thyme sprig., Combine the flour, pepper and remaining salt; sprinkle over tilapia. In a large skillet, cook fillets in oil over medium-high heat for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with strawberry sauce and sprinkle with blue cheese and bacon if desired.
Nutrition Facts : Calories 221 calories, Fat 5g fat (1g saturated fat), Cholesterol 55mg cholesterol, Sodium 337mg sodium, Carbohydrate 23g carbohydrate (19g sugars, Fiber 1g fiber), Protein 22g protein. Diabetic Exchanges
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