Light Flax Oat Baked Tilapia Recipes

BAKED TILAPIA FILLETS WITH LIGHT FRENCH ONION SAUCE

Steps:

• Preheat oven to 350 degrees; prepare a baking sheet by spraying with non-stick cooking spray, rinse and dry fillets. Place on prepared baking sheet and season to taste with salt and pepper. Bake fish in oven until it flakes easily with fork, about 12 to 15 minutes.
• While the fish bakes, warm 1 tablespoon olive oil in a large saute pan over medium-high heat; add diced peppers and zucchini; saute until crisp tender, season with salt and pepper, divide cooked vegetables among 4 plates and top with cooked fish fillet.
• For the sauce; reduce heat to medium and add the remaining oil to pan. Gradually whisk in half-and-half and then cheese; stir until the cheese is melted and sauce begins to thicken, about 5 minutes. Stir in chives, season to taste with salt and pepper.
• Drizzle with cheese sauce over plated fish; garnish with additional chives if desired.

BAKED TILAPIA IN GARLIC AND OLIVE OIL

Steps:

• Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
• Preheat the oven to 350 degrees F (175 degrees C).
• If baking the fish, transfer it to a 9x13 inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil.
• Bake at 350 degrees F (175 degrees F) for 30 minutes.

LIGHT FLAX & OAT BAKED TILAPIA

Steps:

• Put all the dry ingredients into your magic bullet or blender (from oats to pepper in the list), and process until you have a smooth texture.
• Get 2 large bowls out, add the egg whites to one bowl, whisk them up a bit. Add the coating mixture to the other bowl.
• Using one hand, add about half of your tilapia to the egg white bowl, mix it up to coat them all. With your other hand, coat each filet one by one in the flax/oat mixture, getting it even on each side and both ends. Transfer to an oiled baking sheet. Do same with the second half of the filets. You may need a second cookie sheet depending on the size.
• Spritz the top of the filets with oil if you like (ie with an oil sprayer or store bought oil spray).
• Bake on 375 for about 20 minutes, flipping them half way through. Alternatively you could broil 3-4 minutes per side. Serve 2 pieces per person, with sauce on the side. Enjoy!