Smoochs Light Tilapia Recipes
SMOOCH'S LIGHT TILAPIA
Ahhhh, I just had to put my zaar name on this one. I finally came up wtih one heck of a recipe, in my opinion and wanted to share it. One night, I was tired of measuring stuff out and trying to find a new way to cook my fish, so I combined some of my favorite flavors and came up with this. I'm thinking I may add a bit of ground red pepper to it too for a bit of a bite. Added: thanks for the great reviews!!! A note, I haven't used the dry garlic lately, as I'm really enjoying the freshly minced. I did try elephant garlic, because I got a ton of it free from a local farmer and it turned out much milder, but I liked it better with regular ol' garlic!
Provided by SmoochTheCook
Categories Tilapia
Time 12m
Yield 1 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400. Rinse tilapia and pat dry.
- Spray a casserole dish with Pam spray and set fish in it.
- Sprinkle seasonings over fish in the order they are listed.
- Place in oven. Cook for 8 minutes or until fish flakes easily with a fork. I put it on broil the last TINY bit to get the cheese a little browned, but it's good without doing this too.
Nutrition Facts : Calories 119.1, Fat 2.4, SaturatedFat 1, Cholesterol 58.2, Sodium 239.8, Carbohydrate 0.8, Fiber 0.2, Protein 23.6
LEMON-PEPPER TILAPIA WITH MUSHROOMS
My husband and I are trying to add more fish and healthy entrees to our diet and this one makes it easy. It comes together in less than 30 minutes, so it's perfect for hectic weeknights. -Donna McDonald, Lake Elsinore, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a 12-in. skillet, heat butter over medium heat. Add mushrooms and 1/4 teaspoon lemon pepper; cook and stir 3-5 minutes or until tender. Add garlic; cook 30 seconds longer., Place fillets over mushrooms; sprinkle with paprika, cayenne and remaining lemon pepper. Cook, covered, 5-7 minutes or until fish just begins to flake easily with a fork. Top with tomato and green onions.
Nutrition Facts : Calories 216 calories, Fat 8g fat (4g saturated fat), Cholesterol 98mg cholesterol, Sodium 173mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 1g fiber), Protein 34g protein. Diabetic Exchanges
BAKED TILAPIA FILLETS WITH LIGHT FRENCH ONION SAUCE
This recipe was from The Laughing Cow website. I printed it out over 4 months ago and now I have made it. This is a quick dinner that is sure to impress.
Provided by PaulaG
Categories One Dish Meal
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
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.
SMOTHERED TILAPIA
Steps:
- Preheat the oven to 350 degrees F (175 degrees C).
- Place the fish fillets into a 9x13 inch glass baking dish. Slice the lemons in half, and squeeze the juice out over the fillets, turning them to coat thoroughly. Sprinkle steak seasoning to taste over both sides of the fillets.
- Lay slices of Swiss cheese over the fillets so they are covered. Place tomato slices over the cheese. Sprinkle dried oregano over the top.
- Bake for 20 minutes in the preheated oven, or until fish flakes easily with a fork.
Nutrition Facts : Calories 249.6 calories, Carbohydrate 11.3 g, Cholesterol 67.7 mg, Fat 9.8 g, Fiber 3.8 g, Protein 32.4 g, SaturatedFat 5.4 g, Sodium 168.5 mg, Sugar 2.8 g
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