Pan Grilled Tilapia Recipes
PAN-SEARED TILAPIA
Steps:
- Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
- Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
Nutrition Facts : Calories 249.3 calories, Carbohydrate 11.9 g, Cholesterol 56.3 mg, Fat 10.8 g, Fiber 0.4 g, Protein 24.6 g, SaturatedFat 4.5 g, Sodium 50.9 mg
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
PAN-GRILLED TILAPIA WITH LEMON AND RED ONION
This recipe came from necessity, as I was so very hungry, sick of chicken, and I didn't want to turn on the oven. My diet is pretty specific right now so this was easy and delicious low-carb lunch when served with a salad. Greek salad with pink grapefruit added really brought out the flavor blend, and fits well with the Mayo Clinic Diet of adding grapefruit to each meal of meat or fish and salad or veggies. I made a single serving so I am leaving it to the maker to multiply.
Provided by Terri-Lynn Howell-Schlaiss
Categories Seafood Fish Tilapia
Time 27m
Yield 1
Number Of Ingredients 8
Steps:
- Squeeze lemon juice over tilapia; season lightly with salt and black pepper.
- Heat olive oil in a nonstick skillet over medium heat. Melt 1/2 teaspoon butter in hot oil. Add chopped onion and minced garlic; cook and stir until onion begins to look translucent, about 5 minutes.
- Reduce heat to medium-low. Push onion mixture to sides of the skillet. Melt remaining 1/2 teaspoon of butter in the skillet. Place tilapia in the center of the skillet and cover with onion mixture. Cover skillet and cook tilapia until it starts to turn golden, about 5 minutes. Push onion mixture to the sides again and flip tilapia. Cover and cook until second side is golden and flakes easily with a fork, about 5 minutes more.
- Remove skillet from heat. Top tilapia with grated Parmesan cheese, cover, and let stand until cheese is melted, 2 to 3 minutes.
Nutrition Facts : Calories 371.4 calories, Carbohydrate 7.6 g, Cholesterol 76.7 mg, Fat 21.4 g, Fiber 2 g, Protein 37.3 g, SaturatedFat 5.8 g, Sodium 337.8 mg, Sugar 1.7 g
GRILLED TILAPIA
Steps:
- Heat the grill. Cut the fillet in 1/2 lengthwise. Lightly season the fish with the cumin, cayenne, paprika, and salt. Coat each piece in olive oil and grill, 3 to 4 minutes on each side. To plate, begin by covering a dinner plate with a layer of Cashew Yogurt Sauce. Place the pieces of grilled tilapia in the center, overlapping one another. Top the fish with the Tilapia Salad and place the tangerine segments around the plate.
- Using a sharp pairing knife, remove the skin of the tangerine. Slice the tangerine into rings and remove any seeds. Mix the watercress, tangerine zest, and beets with the cashews. Serve with the grilled tilapia and Cashew Yogurt Sauce.
- Place all ingredients in a blender and blend on high until smooth. Taste for seasoning.
GRILLED TILAPIA WITH SMOKED PAPRIKA
Steps:
- Combine olive oil, paprika, garlic powder, salt, and black pepper in a small bowl; stir well. Brush oil mixture evenly over tilapia fillets.
- Heat a large nonstick grill pan over medium-high heat; grease with cooking spray. Grill fish until it flakes easily with a fork, about 4 minutes per side.
Nutrition Facts : Calories 263.5 calories, Carbohydrate 1.3 g, Cholesterol 61.6 mg, Fat 12.5 g, Fiber 0.6 g, Protein 34.8 g, SaturatedFat 1.9 g, Sodium 367.2 mg, Sugar 0.3 g
THE BEST GRILLED TILAPIA
Mother's recipe for Northern Michigan Whitefilsh on the grill, but seems to be excellent for Tilapia. We don't live near Petoskey anynmore.
Provided by jwalenta
Categories < 30 Mins
Time 25m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Turn your grill on.
- Oil a fish/vegetable pan for the grill -- one of those things that has all the holes in it.
- Spread out all the sliced onion on the grill pan.
- Place Tilapia fillets on top of the onions.
- Butter the fillets with mayo.
- Sprinkle with dill weed. You can go somewhat heavy with this. Like Christmas cookies.
- Sprinkle with black pepper.
- Sprinkle with paprika.
- Put pan on the grill. 10-15 minutes. Onions should be a little caramalized/charred.
- Serve with rice pilaf and grilled asparagus.
Nutrition Facts : Calories 451.5, Fat 7.9, SaturatedFat 2.7, Cholesterol 227, Sodium 383.3, Carbohydrate 3.6, Fiber 1, Sugar 1.2, Protein 91.7
ASIAN-STYLE GRILLED TILAPIA
I have to put this recipe somewhere before it gets thrown away!! It was in the paper as a "Quick Meal". I just love tilapia!! Feel free to add more garlic or ginger to this sauce....the more the merrier, right?
Provided by SkinnyMinnie
Categories Tilapia
Time 35m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Combine the soy sauce, sugar, garlic, lime juice, ginger and red pepper flakes in a wide, shallow baking pan that will hold all of the fish in a single layer.
- Stir briefly to dissolve the sugar.
- Add the tilapia, then turn it over so that it's coated all over with the marinade.
- Set aside for 20 min or so.
- Heat the broiler to high, and move the oven rack to position closest to heat.
- Slide the pan into the oven, and broil the fish for 5 minute Keep the oven door ajar so the broiler element stays lit.
- Turn the pan around (back to front), and broil for 5 more minute.
- If the juices in the pan appear to burn, add a little water to the dry spot to prevent burning.
- The fish should be opaque and flaky.
- Spoon the sauce over the fish when serving.
Nutrition Facts : Calories 151.5, Fat 2, SaturatedFat 0.7, Cholesterol 56.8, Sodium 1065.3, Carbohydrate 9.2, Fiber 0.3, Sugar 6.8, Protein 24.9
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