Light Sauteed Tilapia With Lemon Broth Recipes
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
SKINNY SEARED TILAPIA WITH LEMON-TARRAGON SAUCE
67% less sat fat • 250% more fiber than the original recipe. A quick sauce made with reduced-sodium chicken broth, lemon juice, and fresh tarragon is the perfect healthy complement to this seafood dish.
Provided by Betty Crocker Kitchens
Categories Entree
Time 35m
Yield 6
Number Of Ingredients 12
Steps:
- For Spinach Orzo, prepare orzo according to package directions; drain. Return to hot pan; immediately toss orzo with spinach, half of the olive oil, the lemon peel, and salt.
- Meanwhile rinse fish; pat dry with paper towels. Sprinkle all sides of the fish with seasoned salt. In a very large skillet heat remaining 1 tablespoon oil over medium heat. Add fish in a single layer; cook for 2 minutes. Using a wide spatula, carefully turn fish over; cook about 2 minutes more or until fish flakes easily when tested with a fork. Transfer fish to a serving platter. Cover and keep warm.
- For sauce, add broth and lemon juice to skillet. Using a whisk, scrape up any crusty bits in the skillet. Whisk in mustard and tarragon; heat through.
- Serve fish with Spinach Orzo. If desired, sprinkle fish with paprika. Pour sauce over fish.
Nutrition Facts : Calories 300, Carbohydrate 29 g, Cholesterol 50 mg, Fat 1, Fiber 3 g, Protein 29 g, SaturatedFat 1 1/2 g, ServingSize 3 ounces cooked fish, plus 2/3 cup orzo, and 1 tablespoon sauce, Sodium 470 mg, Sugar 1 g, TransFat 0 g
LEMON-BUTTER TILAPIA WITH ALMONDS
Sometimes I want a nice meal without a ton of effort or wait time. Thankfully, I have this lemony, buttery fish that's super fast and totally tasty. -Ramona Parris, Canton, Georgia
Provided by Taste of Home
Categories Dinner
Time 10m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Sprinkle fillets with salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add fillets; cook until fish just begins to flake easily with a fork, 2-3 minutes on each side. Remove and keep warm., Add butter, wine and lemon juice to same pan; cook and stir until butter is melted. Serve with fish; sprinkle fish with almonds.
Nutrition Facts : Calories 269 calories, Fat 19g fat (8g saturated fat), Cholesterol 86mg cholesterol, Sodium 427mg sodium, Carbohydrate 2g carbohydrate (1g sugars, Fiber 1g fiber), Protein 22g protein.
LIGHT SAUTEED TILAPIA WITH LEMON BROTH
Make and share this Light Sauteed Tilapia With Lemon Broth recipe from Food.com.
Provided by Pantry Chef Starkey
Categories Tilapia
Time 13m
Yield 2-4 serving(s)
Number Of Ingredients 10
Steps:
- Melt 1 tsp butter & oil in large skillet over low heat.
- Sprinkle fish with salt, pepper & paprika. Coat fish in flour on a shallow dish, shake off excess flour.
- Increase heat to medium-high, when butter turns light brown add fillets and saute 3 mins both sides.
- Remove fillets from pan and pour broth and lemon juice into the hot pan. Bring to a boil and whisk in 2 tsp butter.
- Serve sauce over fillets.
Nutrition Facts : Calories 465.2, Fat 13.8, SaturatedFat 5.8, Cholesterol 142.7, Sodium 512.9, Carbohydrate 29.4, Fiber 2.2, Sugar 1.4, Protein 57.5
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
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