GREEK-STYLE TILAPIA
Steps:
- Preheat oven to 400°F. From lemon(s), grate 1/2 teaspoon peel and squeeze 1/4 cup juice.
- In 13" by 9" glass or ceramic baking dish, arrange tilapia fillets. Evenly sprinkle fillets with lemon juice and peel, chopped oregano, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add tomatoes to baking dish around tilapia; cover with foil and roast 16 to 18 minutes or until tilapia is opaque throughout and tomatoes are tender.
- Meanwhile, heat covered 4-quart saucepan of salted water to boiling on high. Add orzo and cook as label directs. Drain well.
- Serve tilapia, tomatoes, and orzo with juices from baking dish.
Nutrition Facts : Calories 395 calories
GREEK TILAPIA
While on a trip through the Greek islands, my husband and I had a dish that we loved. I tried to duplicate it by combining several different recipes and came up with this. -Sally Burrell, Idaho Falls, Idaho
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a large cast-iron or other ovenproof skillet, brown fish in butter., In a small bowl, combine the egg, cheese, milk and cayenne; spoon over fish. Sprinkle with tomato, olives and pine nuts. Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes., In a small bowl, combine the parsley, lemon juice and pepper; drizzle over fish.
Nutrition Facts : Calories 279 calories, Fat 16g fat (6g saturated fat), Cholesterol 123mg cholesterol, Sodium 362mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 2g fiber), Protein 29g protein.
TILAPIA FETA FLORENTINE
Steps:
- Preheat oven to 400 degrees F (200 degrees C).
- Heat olive oil in a large skillet over medium heat; cook and stir onion and garlic in the hot oil until onion is soft, about 5 minutes. Add spinach to skillet; cook and stir until spinach is wilted and cooked down, 5 more minutes. Stir olives, feta cheese, lemon rind, salt, oregano, and white pepper into spinach. Cook until feta cheese has melted and flavors have blended, about 5 more minutes.
- Spread spinach mixture into a 9x13-inch baking dish. Arrange tilapia fillets over spinach mixture. Mix butter and lemon juice in a small bowl and drizzle over fish; sprinkle with paprika.
- Bake fish in the preheated oven until the flesh is opaque and flakes easily, 20 to 25 minutes.
Nutrition Facts : Calories 257.9 calories, Carbohydrate 7.3 g, Cholesterol 61.1 mg, Fat 13.4 g, Fiber 3.3 g, Protein 28 g, SaturatedFat 5.4 g, Sodium 673.8 mg, Sugar 1.3 g
MEDITERRANEAN TILAPIA
We had some beautiful tilapia fillets, but no recipes! I had recently bought some amazing sun-dried tomatoes packed in oil, and decided to invent a slightly Mediterranean fish dish for a quick weeknight dinner. My husband is a recipe purist, always follows them to the letter, but after this, he's learned to trust my inventions!
Provided by FLAPJACK18
Categories Seafood Fish Tilapia
Yield 2
Number Of Ingredients 6
Steps:
- Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
- Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
- Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.
Nutrition Facts : Calories 183.5 calories, Carbohydrate 5.4 g, Cholesterol 41.4 mg, Fat 7.2 g, Fiber 1.1 g, Protein 24 g, SaturatedFat 1 g, Sodium 464 mg, Sugar 0.2 g
GREEK TILAPIA
Make and share this Greek Tilapia recipe from Food.com.
Provided by Firems911
Categories Greek
Time 35m
Yield 1 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 425°F
- In a small baking dish, arrange tilapia fillet and sprinkle with lemon juice, salt and pepper. Scatter green onion, mushroom slices and olives over top. Spoon tomatoes over, adding some of the tomato juices if desired. Sprinkle with oregano. Top with crumbled feta.
- Cover dish, and bake for approximately 15 minutes, or until fish is opaque and flakes easily with a fork.
GREEK ROASTED TILAPIA FILLETS (LOW FAT)
Tilapia has a really great, extremely subtle flavor and it doesn't dry out as easily as many other varieties of fish. This tilapia is topped with a mixture of tomatoes, feta and fresh parsley and then baked. You'll get a large portion for few calories. Just be sure to season the fillets directly with salt. That will really make a difference. From The Most Decadent Diet Ever cookbook by Devin Alexander, author of The Biggest Loser Cookbook.
Provided by Crafty Lady 13
Categories Greek
Time 37m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Preheat the oven to 400°F.
- Lightly mist a medium ovenproof baking dish with spray.
- Mix the garlic, olive oil, parsley, tomatoes, and feta in a medium bowl.
- Lightly mist both sides of the tilapia fillets with spray, and then season both sides with salt and pepper to taste. Lay the fillets side by side, barely touching, in the prepared baking dish. Top evenly with the tomato mixture. Bake for 13 to 17 minutes, or until the tilapia flakes and is no longer translucent. Serve immediately.
Nutrition Facts : Calories 153.3, Fat 4.4, SaturatedFat 1, Cholesterol 56.8, Sodium 68.8, Carbohydrate 5.2, Fiber 1.2, Sugar 1.7, Protein 24.1
MEDITERRANEAN TILAPIA
I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it's low in calories and fat. What's not to love? -Robin Brenneman, Hilliard, Ohio
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 5
Steps:
- Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, artichoke hearts, olives and cheese. Bake, uncovered, until fish flakes easily with a fork, 15-20 minutes.
Nutrition Facts : Calories 197 calories, Fat 4g fat (2g saturated fat), Cholesterol 88mg cholesterol, Sodium 446mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 1g fiber), Protein 34g protein. Diabetic exchanges
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