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.
STEAMED TILAPIA IN WINE SAUCE
I developed this recipe while working at a local winery. Fast and easy to prepare, it became an instant classic at my house. I use a lively dry pear wine in the sauce and recommend avoiding those that are sweet or semi-sweet. -Tenneille Brewer, Fayette, New York
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Sprinkle fillets with 3/4 teaspoon salt and 1/4 teaspoon pepper. Place each fillet on 1 side of a piece of heavy-duty foil (about 18x12-in. rectangle). Top with peas, chives and butter. Drizzle with wine; sprinkle with the remaining salt and pepper. Fold foil around fish and peas, sealing tightly., Grill, covered, over medium heat 10-15 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape. Spoon juices over fish and peas. If desired, top with additional minced chives. Serve with rice.
Nutrition Facts : Calories 281 calories, Fat 9g fat (6g saturated fat), Cholesterol 103mg cholesterol, Sodium 717mg sodium, Carbohydrate 9g carbohydrate (4g sugars, Fiber 3g fiber), Protein 35g protein. Diabetic Exchanges
BAKED TILAPIA WITH WHITE WINE AND HERBS
Make and share this Baked Tilapia With White Wine and Herbs recipe from Food.com.
Provided by Columbus Foodie
Categories Tilapia
Time 40m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 350 degrees F.
- Arrange the Tilapia side by side in a lightly oiled roasting tin or ovenproof dish.
- Pour over the wine, then sprinkle over the chopped garlic, most of the herbs, the salad onions and seasoning to taste.
- Place half the butter on each fish. Cover with a sheet of lightly oiled foil, seal in the fish.
- Bake in a preheated oven 350 degrees F, for 30-35 minutes.
- Transfer the Tilapia to a serving dish and keep warm.
- Pour the juices into a pan, stir in the blended cornflour and simmer for 2 minutes.
- Stir in the creme fraiche, pour over and serve immediately, sprinkled with the remaining herbs.
SEARED TILAPIA WITH ASPARAGUS AND SPICY MINT GREMOLATA
Provided by Food Network Kitchen
Time 35m
Yield 4 servings
Number Of Ingredients 8
Steps:
- 1. Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
- 2. In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
- 3. Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
- 4. Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.
Nutrition Facts : Calories 230, Fat 10.5 grams, SaturatedFat 2 grams, Cholesterol 57 milligrams, Sodium 184 milligrams, Carbohydrate 9 grams, Fiber 5 grams, Protein 28 grams
PAN FRIED TILAPIA WITH WHITE WINE AND CAPERS
I found This recipe on CDKitchen, Submitted by: Jerrie, from Rhode Island (serving size: 1 fillet and 2 tablespoons sauce). POINTS: 5; EXCHANGES: '12 Starch, 4 Very lean Meat.
Provided by Chef Lyle
Categories Tilapia
Time 20m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- Combine first 6 ingredients, stirring well with a whisk; set aside.
- Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
- Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes. Reduce heat to medium; turn fillets, and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan.
- Add wine mixture to pan; cook 30 seconds, stirring constantly. Remove from heat; stir in butter until melted. Spoon wine mixture over fillets; sprinkle with parsley. Serve with lemon wedges, if desired.
EASY TILAPIA WITH WINE AND TOMATOES
This is a super quick, super easy recipe that is sure to please. Tilapia fillets are easy to cook on the grill in a foil bag.
Provided by chowsito
Categories World Cuisine Recipes European Italian
Time 25m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat a grill for medium-high heat.
- Place the tilapia fillets side by side on a large piece of aluminum foil. Season each one with salt and pepper. Place one tablespoon of butter on top of each piece of fish, and sprinkle garlic, basil and tomato. Pour the wine over everything. Fold foil up around fish, and seal into a packet. Place packet on a cookie sheet for ease in transportation to and from the grill.
- Place foil packet on the preheated grill, and cook for 15 minutes, or until fish flakes easily with a fork. Open the packet carefully so as not to get burned from the steam, and serve.
Nutrition Facts : Calories 276.7 calories, Carbohydrate 4.2 g, Cholesterol 72 mg, Fat 13.1 g, Fiber 0.6 g, Protein 23.7 g, SaturatedFat 7.6 g, Sodium 159.3 mg, Sugar 1.8 g
ASPARAGUS IN WHITE WINE
Make and share this Asparagus in White Wine recipe from Food.com.
Provided by Dancer
Categories Vegetable
Time 33m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Wash asparagus and snap off ends.
- Lay spears in shallow pan and cover with salted boiling water to cover.
- Bring to a boil and simmer for 8 minutes.
- Drain and turn into 4 buttered ramekins.
- Melt butter and stir in wine.
- Pour over asparagus.
- Sprinkle with salt and pepper and cheese.
- Bake at 425 degrees for 15 minutes.
Nutrition Facts : Calories 164.2, Fat 12, SaturatedFat 7.5, Cholesterol 30.5, Sodium 405, Carbohydrate 9.8, Fiber 4.6, Sugar 3.1, Protein 5.6
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