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
MEDITERRANEAN TILAPIA WITH VEGETABLES
Steps:
- Pre-heat oven to 400 degrees. For tapenade, put the tomatoes in a small flat dish and cover with boiling water for 5 minutes or until softened. Drain and cool. In a food processor, pulse tomatoes, olives, wine and garlic to a fine paste. Halve the leeks lengthwise, rinse in cool water and dry thoroughly. Slice halves crosswise into ¼" slices. Stem and slice shiitakes into ¼" slices. Set aside. Pour ½ cup wine into 9 x 13 glass baking dish. Salt and pepper tilapia on both sides. Heat a medium (preferably nonstick) skillet to medium high and spray with cooking spray. Sear 1 fillet (approx 1 minute) until lightly browned. Turn and sear other side. Slide into prepared baking dish. Repeat with remaining fillets, making room in the pan. Pour the lemon juice over the fish, then spread with the tapenade. Sprinkle the zest over the tapenade. Place baking dish in oven for 10 minutes to finish cooking fish. Meanwhile, spray a large skillet with cooking spray and sauté leeks and mushrooms on medium high heat until wilted. Add the ¼ cup wine and stir until absorbed into vegetables. Stir in the spinach, cover, and remove from heat - let stand covered, until spinach wilts, about 5 minutes. To serve, divide vegetables among 4 plates. Top each with a tilapia fillet and serve.
MEDITERRANEAN-STYLE BAKED TILAPIA
I came up with this when I needed to make dinner in 20 minutes and all I had was defrosted tilapia. It's low in fat but high in flavor!
Provided by AniSarit
Categories Tilapia
Time 25m
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- Preheat the oven to 400°F.
- Spray Pam on a shallow baking dish and arrange the fillets (skin sides down) that have been seasoned with salt. Bake for 10 minutes, uncovered.
- In the meantime, heat oil on a frying pan, and sauté the red onion and red bell pepper for a few minutes. When slightly tender, add the tomatoes, green olives, garlic, thyme, and black pepper. Cook a few minutes until of desired consistency and add lemon juice and cumin to mix well.
- Place this mixture on top of fish, and continue baking the fish for 10-15 minutes longer, until it flakes easily with a fork.
- Serve with rice or couscous.
Nutrition Facts : Calories 231.4, Fat 11.8, SaturatedFat 2, Cholesterol 62.5, Sodium 331.6, Carbohydrate 6.5, Fiber 1.9, Sugar 3.1, Protein 26.3
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
MEDITERRANEAN TILAPIA CASHEW FUSION WITH LEMON SAUCE
This is a fusion dish from some of the cuisines & countries surrounding the Mediterranean. The origins of Tilapia from the Nile River in Egypt, from Italy Marsala wine, from Spain olives, from Greece the lemon and basil flavors...and from the east coast of Africa cashew nuts. This is a light fish dish and with the tangy "Taste of Lemon"... is your mouth watering yet! Try it, you will like it!
Provided by SkipperSy
Categories Tilapia
Time 1h30m
Yield 4 serving(s)
Number Of Ingredients 17
Steps:
- Chop cashew nuts into very small pieces but not fine (motorized mini-chopper works best) and then place on a big plate.
- Whisk the 2 eggs and place into a bowl.
- Place the flour on a big plate.
- Place aluminum foil over a baking pan and grease with margarine.
- Place one fillet in flour (coat both sides) FIRST and then deep into the egg mixture SECOND; Next place fillet in the cashews and press down; Next flip the fillet and press the nuts into the other side of the fish; Then place onto the baking pan; Do this for all 4 fish fillets, also sprinkle the top of the fillets with extra ground cashews.
- Place baking pan with the fish into a pre-heated over at 325 degrees and bake for about 20-25 minutes... test to see if the fish is done, but not overcooked.
- THE LEMON SAUCE.
- Place 2 egg yolks in 1/4 cup of COLD stock and whisk until smooth.
- Add lemon juice, Marsala wine and salt to 1 cup heated stock.
- In a small pot heat peanut oil and then add the cornstarch stirring (add a little of the stock if necessary to prevent it from becoming lumpy); Next gradually add the lemon juice/stock, whisk until smooth and resulting in the consistency for a thick sauce; Let the sauce bubble for about 1 minute, then remove from heat and let sit for about 2 minutes.
- Next gradually add the beaten egg yolks into the lemon stock, whisk until smooth (do not let the eggs set).
- Remove fish to an individual plates; place some olives on one side; Drizzle a little of the lemon sauce on the fish and pour some of the sauce on the plate (by the side of the fish); garnish the fish and sauce with chopped basil leaves and capers.
- Add cooked vegetables to individual plates as desired and served with extra lemon wedges.
- Enjoy this mouth watering recipe!
Nutrition Facts : Calories 781.4, Fat 48.1, SaturatedFat 10.2, Cholesterol 240.8, Sodium 1571, Carbohydrate 42.5, Fiber 3.9, Sugar 5.7, Protein 41.3
BAKED TILAPIA WITH VEGGIES IN FOIL
Steps:
- Preheat the oven to 450 degrees F (230 degrees C).
- Create aluminum foil packets for each fillet. Place fish into the individual foil packets and place carrots and celery on top of each fillet. Divide vermouth and butter evenly between each pouch. Seal each foil packet and place on a baking sheet.
- Bake in the preheated oven until fish fillets flake easily with a fork, 15 to 20 minutes.
Nutrition Facts : Calories 206.8 calories, Carbohydrate 8.5 g, Cholesterol 56.3 mg, Fat 7.4 g, Fiber 1.2 g, Protein 24 g, SaturatedFat 4 g, Sodium 123.4 mg, Sugar 3 g
ROASTED TILAPIA AND VEGETABLES
Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
- Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
- Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.
Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g
MEDITERRANEAN-STYLE HERBED TILAPIA
Looking for seafood dinner? Bake these Fiber One™ original bran cereal mixture coated tilapia fillets; flavored with Italian seasoning - perfect if you love Mediterranean cuisine.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 35m
Yield 6
Number Of Ingredients 13
Steps:
- Heat oven to 400°F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 serving pieces. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
- In shallow bowl, mix cereal, Parmesan cheese and Italian seasoning. In another shallow bowl, beat egg white and water. Dip fish pieces into egg white, then coat with cereal mixture; place in pan. Spray each fillet with cooking spray.
- Bake 10 to 15 minutes or until fish flakes easily with fork.
- Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
- To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.
Nutrition Facts : Calories 200, Carbohydrate 14 g, Cholesterol 65 mg, Fiber 5 g, Protein 25 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 500 mg, Sugar 2 g, TransFat 0 g
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