CRUNCHY OVEN-BAKED TILAPIA
This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. -Leslie Palmer, Swampscott, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.
Nutrition Facts : Calories 186 calories, Fat 3g fat (1g saturated fat), Cholesterol 84mg cholesterol, Sodium 401mg sodium, Carbohydrate 6g carbohydrate (0 sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
CRISPY BAKED TILAPIA RECIPE
Steps:
- Gather the ingredients.
- Preheat the oven to 425 F. Coat a 9 by 13-inch baking dish with cooking spray.
- Toss the leeks, red peppers, garlic, and olive oil together in a bowl.
- Spread it out in an even layer in the baking dish.
- Place the fish fillets on top of the vegetables. Season with salt and pepper.
- Toss the Panko, potato chips, Parmesan cheese, and melted butter together in a bowl.
- Sprinkle the mixture evenly over the fish, pressing down lightly to form a loose crust.
- Bake 15 to 20 minutes, until the fish flakes easily with a fork and the topping is nicely browned.
Nutrition Facts : Calories 524 kcal, Carbohydrate 37 g, Cholesterol 123 mg, Fiber 3 g, Protein 54 g, SaturatedFat 8 g, Sodium 688 mg, Sugar 6 g, Fat 19 g, ServingSize 4 servings, UnsaturatedFat 0 g
CRISPY BAKED TILAPIA
This Baked Tilapia is light, fresh, and super healthy! It's a 20-minute dinner that everyone will love. Serve next to rice or quinoa and your favorite roasted or steamed vegetable!
Provided by Ashley Fehr
Categories Main Course
Time 22m
Number Of Ingredients 12
Steps:
- Preheat oven to 425 degrees and line a baking sheet with parchment paper. Brush parchment with oil.
- Pat tilapia dry with paper towel to remove any excess moisture.
- Whisk together milk and egg in a wide shallow dish.
- Combine coating in a large glass dish (big enough so that the dish can lay flat): bread crumbs, flour, Parmesan, seasoning salt, Italian seasoning, salt, garlic powder, paprika and pepper.
- Coat tilapia in milk mixture and press firmly into the coating mixture, coating both sides well. Place on the prepared baking sheet and repeat until all are done.
- Spray the top of the fish with spray oil or non-stick spray.
- Bake at 425 degrees F for 10-12 minutes, until the internal temperature is 145 degrees F and the crust is lightly browned and crispy. You can broil for 1-2 minutes to brown the crust further if desired.
- Serve.
Nutrition Facts : Calories 294 kcal, Carbohydrate 12 g, Protein 37 g, Fat 11 g, SaturatedFat 2 g, TransFat 1 g, Cholesterol 87 mg, Sodium 1099 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 9 g, ServingSize 1 serving
CRISPY BREADED TILAPIA
Steps:
- Combine panko, parsley, and salt on a dinner plate. Mix egg and milk together in a bowl.
- Dip fillets into the milk mixture and shake off excess. Lightly dredge in panko mixture.
- Heat oil in a large, nonstick skillet over medium heat. Add fillets and cook until golden brown on 1 side, about 4 minutes. Turn and cook until fillets are no longer translucent in the center and they easily flake with a fork, about 5 minutes more. Serve immediately.
Nutrition Facts : Calories 245.5 calories, Carbohydrate 14.6 g, Cholesterol 87.8 mg, Fat 10.4 g, Fiber 0.1 g, Protein 26.9 g, SaturatedFat 1.4 g, Sodium 1478 mg, Sugar 0.3 g
BAKED TILAPIA
I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.
Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.
CRUNCHY BAKED TILAPIA
I'm a real fan of Tilapia with so many ways to fix it. Here's another. Delicious! Excellent for those who do not like fish, but need the Omegas.
Provided by Caroline Cooks
Categories Tilapia
Time 20m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400°F
- Melt butter in shallow pie dish; set aside.
- In another shallow dish, mix cracker crumbs, seasoning and spices.
- Dry fillets and dredge in butter; then, in crumb-seasonings mixture.
- Place on oil-sprayed foil-lined baking sheet and distribute remaining crumbs on tops of fillets.
- Drizzle remaining melted butter over crumbs.
- Sprinkle each with grated cheese.
- Bake for 15-20 minutes, until fish flakes easily and topping is golden.
- Serve with Chili SauceII-Recipe #7161, if desired.
- Enjoy!
Nutrition Facts : Calories 561.1, Fat 37.3, SaturatedFat 21.7, Cholesterol 148.2, Sodium 538, Carbohydrate 26.4, Fiber 1.1, Sugar 0.9, Protein 30.8
CRISPY BAKED TILAPIA
Make and share this Crispy Baked Tilapia recipe from Food.com.
Provided by sugarnuts
Categories One Dish Meal
Time 35m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 450°F.
- Toss first 5 ingredients in EVOO and spread on cookie sheet.
- Put filets on top, season with salt and pepper.
- Spray fish with Pam.
- Cover fish w/crumbs, pressing into fish.
- Bake 20 minutes.
Nutrition Facts : Calories 403, Fat 16.1, SaturatedFat 4.2, Cholesterol 73.5, Sodium 494.7, Carbohydrate 31.3, Fiber 4, Sugar 4.6, Protein 35.2
CRUNCHY OVEN FRIED TILAPIA
Steps:
- Preheat oven to 450 degrees F (230 degrees Celsius).
- Sift or stir flour, salt, and pepper together in a shallow dish, and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.
- To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
- Spray a shallow baking dish with non-stick cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
Nutrition Facts : Calories 209.5 calories, Carbohydrate 18 g, Cholesterol 41.7 mg, Fat 2.1 g, Fiber 1 g, Protein 27.5 g, SaturatedFat 0.4 g, Sodium 274 mg, Sugar 0.7 g
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