LEMON AND BUTTER BROILED TILAPIA FILLETS
Steps:
- Gather the ingredients.
- Combine the melted butter, lemon juice, and soy sauce in a small bowl.
- Place the fillets on a dish, sprinkle with garlic powder, and pour the marinade over the fillets. Turn to coat and let stand for 10 minutes.
- Heat the broiler to 500 F. Oil the rack of the broiler pan and place it in the oven about 4 inches from the heat source. Heat until the pan is very hot.
- Carefully place the fish on the broiler pan and broil for about 3 to 5 minutes on each side-depending on thickness-or until the fish flakes easily with a fork. For fillets that are thinner than 1/2-inch, do not turn.
- Once done, sprinkle the fillets with paprika.
- Serve with your choice of sides and enjoy.
Nutrition Facts : Calories 335 kcal, Carbohydrate 3 g, Cholesterol 127 mg, Fiber 0 g, Protein 46 g, SaturatedFat 9 g, Sodium 764 mg, Sugar 0 g, Fat 16 g, ServingSize 4 servings, UnsaturatedFat 0 g
ITALIAN STYLE BROILED TILAPIA
These are fabulous and easy enough for a quick weeknight supper. Serve with Rice Pilaf or Risotto and a nice glass of Chardonnay!
Provided by Little Bee
Categories One Dish Meal
Time 15m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Preheat your oven's broiler. Spray a broiling pan or aluminum foil with non stick cooking spray.
- In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
- Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over, and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side, then Sprinkle with Old Bay Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
- Wine Tip.
Nutrition Facts : Calories 308.6, Fat 17.6, SaturatedFat 7.9, Cholesterol 107.2, Sodium 365.3, Carbohydrate 4.5, Fiber 0.1, Sugar 1.2, Protein 33.9
BROILED PARMESAN-LEMON TILAPIA
Steps:
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil. Spray the broiler pan's rack with olive oil cooking spray.
- Sprinkle tilapia with sazon seasoning and arrange on the prepared broiler rack.
- Cook the fillets under the preheated broiler until fish is barely opaque, 2 to 3 minutes per side.
- Mix the Parmesan cheese, butter-margarine blend, fat-free mayonnaise, lemon juice, lemon zest, basil, black pepper, onion powder, and celery salt together in a bowl.
- Spread the Parmesan cheese blend over the fish fillets, return to oven, and continue cooking until the topping is golden brown and the fish flakes easily, 3 to 5 more minutes.
Nutrition Facts : Calories 212.7 calories, Carbohydrate 2.5 g, Cholesterol 50.7 mg, Fat 10.1 g, Fiber 0.2 g, Protein 26.9 g, SaturatedFat 3.1 g, Sodium 558.5 mg, Sugar 1.1 g
ITALIAN TILAPIA
Fresh Italian flavors turn mild-tasting tilapia fillets into a family-pleasing meal. You could also use a sprinkling of Parmesan cheese in place of fresh mozzarella. -Healthy Cooking Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 6 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, peppers, mushrooms, cheese and basil. Bake 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 190 calories, Fat 4g fat (2g saturated fat), Cholesterol 90mg cholesterol, Sodium 335mg sodium, Carbohydrate 4g carbohydrate (3g sugars, Fiber 0 fiber), Protein 34g protein. Diabetic Exchanges
BROILED TILAPIA PARMESAN
Steps:
- Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
- In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
- Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Nutrition Facts : Calories 224.4 calories, Carbohydrate 0.8 g, Cholesterol 63.3 mg, Fat 12.8 g, Fiber 0.1 g, Protein 25.4 g, SaturatedFat 5.4 g, Sodium 220.5 mg, Sugar 0.2 g
GRILLED TILAPIA
Steps:
- Mix olive oil, lemon pepper, cumin, paprika, dried mustard, and garlic powder together in a small bowl. Brush each tilapia fillet with mixture using a pastry brush. Flip; brush the other side. Cover with aluminum foil and refrigerate for 1 hour.
- Preheat an outdoor grill for high heat and lightly oil the grate.
- Spray a large piece of foil with cooking spray and place on the grill. Transfer tilapia onto the foil.
- Cook fillets on the preheated grill until they're easily flaked with a fork, about 5 minutes per side. Serve.
Nutrition Facts : Calories 282 calories, Carbohydrate 1.3 g, Cholesterol 41 mg, Fat 20 g, Fiber 0.4 g, Protein 23.5 g, SaturatedFat 2.8 g, Sodium 166.8 mg, Sugar 0.3 g
BROILED TILAPIA FILLETS
Make and share this Broiled Tilapia Fillets recipe from Food.com.
Provided by Chef Gorete
Categories Very Low Carbs
Time 13m
Yield 6 Fillets, 4-6 serving(s)
Number Of Ingredients 7
Steps:
- Line the broiler pan with aluminium foil.
- Pat the fish dry then place it on the pan. Season both sides of the fish with the salt, pepper, oregano and parsley.
- Drizzle the fish with the olive oil then top with the garlic.
- Set the broiler and place the fish about 8 inches away. Cook until the fish is cooked through and flaky, about 8 minutes. (Time depends on the thickness of the fillets.) Be careful not to burn the garlic.
- Serve with the lemon wedges.
Nutrition Facts : Calories 216.6, Fat 6.6, SaturatedFat 1.6, Cholesterol 93.8, Sodium 98.3, Carbohydrate 1.9, Fiber 0.5, Sugar 0.4, Protein 37.9
SHEPHERD'S FAMILY FAVORITE BROILED TILAPIA
Steps:
- Set an oven rack about 6 inches from the heat source and preheat the oven's broiler.
- Combine butter, soy sauce, wine, and water in a small saucepan over medium heat. Cook until butter has melted and sauce is hot, about 5 minutes.
- Meanwhile, cut tilapia fillets in half lengthwise and arrange in a single layer in a baking pan. Pour warm sauce over top and sprinkle with paprika and tarragon.
- Broil in the preheated oven until fish is crusty on the edges and flakes easily with a fork, 10 to 15 minutes.
Nutrition Facts : Calories 168 calories, Carbohydrate 0.4 g, Cholesterol 56.9 mg, Fat 7.3 g, Fiber 0.1 g, Protein 23.5 g, SaturatedFat 4 g, Sodium 148.1 mg, Sugar 0.1 g
BAKED ITALIAN TILAPIA
It's easy to include healthful fish in your weekly menus with recipes as tasty and simple as this one! -Kimberly McGee, Mosheim, Tennessee
Provided by Taste of Home
Categories Dinner
Time 50m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 350°. Place tilapia in a 13x9-in. baking dish coated with cooking spray; sprinkle with pepper. Spoon tomatoes over tilapia; top with onion and green pepper., Cover and bake 30 minutes. Uncover; sprinkle with cheese. Bake 10-15 minutes longer or until fish flakes easily with a fork., Freeze option: Cool fish mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet, stirring occasionally, until a thermometer inserted in fish reads 145°.
Nutrition Facts : Calories 215 calories, Fat 4g fat (2g saturated fat), Cholesterol 86mg cholesterol, Sodium 645mg sodium, Carbohydrate 12g carbohydrate (7g sugars, Fiber 2g fiber), Protein 36g protein. Diabetic Exchanges
ITALIAN BREADCRUMB-CRUSTED TILAPIA W/LEMON
Tilapia pan-fried in vegetable oil and lemon juice with crispy Italian breadcrumbs and Parmesan cheese.
Provided by Chef Scherezade
Categories Tilapia
Time 30m
Yield 6 fillets, 5-6 serving(s)
Number Of Ingredients 11
Steps:
- Separate Italian breadcrumbs, egg/milk, and flour into 3 separate mixing bowls.
- Combine garlic, onion, pepper, Parmesan cheese and breadcrumbs.
- Also, add pinches of each spice to the flour.
- Heat stove top at medium, and add veggie oil and 3 slices of lemon.
- Place each fillet first in flour mixture, coat well. Followed by the egg mixture, and finally the breadcrumb mixture. Make sure to coat well.
- Add up to two fillets into the oiled frying pan and cook till light brown on either side. Make sure to drain the lemons of juice into the pan.
- Drain on paper towels over plates before serving.
Nutrition Facts : Calories 967.7, Fat 52.3, SaturatedFat 8.6, Cholesterol 141.7, Sodium 998.1, Carbohydrate 83.1, Fiber 6.2, Sugar 3.7, Protein 43.1
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