Tilapia Baked In Couscous Recipes

BAKED TILAPIA WITH COCONUT-CILANTRO SAUCE

Steps:

• Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.
• Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.
• Per Serving (analysis does not include brown rice): Calories: 170 Fat: 3 grams Saturated Fat: 1 gram Protein: 34 grams Carbohydrates: 1 gram Sugar: 0 grams Fiber: 0 grams Cholesterol: 85 milligrams Sodium: 210 milligrams

BREADED BAKED TILAPIA

Steps:

• Preheat oven to 425°. In a shallow bowl, combine bread crumbs, cheese, garlic salt and oregano. Coat fillets in crumb mixture. Place on a baking sheet coated with cooking spray., Bake 8-12 minutes or until fish flakes easily with a fork.

BAKED TILAPIA

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.

EASY BAKED TILAPIA

Steps:

• Preheat the oven to 375 degrees F (190 degrees F). Grease a 9x13 inch baking dish.
• Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
• Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

TILAPIA BAKED IN COUSCOUS

Steps:

• Preheat the oven to 375°. In a large bowl, combine the couscous, almonds, sun-dried tomatoes, onion and cumin and season to taste with salt and pepper. Stir in the 1/4 cup olive oil and the lemon juice.
• Drizzle 1 tablespoon olive oil over the bottom of a 9-by-13-inch baking dish. Arrange the tilapia fillets in a single layer in the dish, season with salt and pepper and drizzle with the remaining 1 tablespoon olive oil. Cover the fish with the couscous mixture and arrange the lemon slices on top. Pour 2½ cups water around the fish, cover with foil and bake until tender, about 25 minutes. Top with the parsley.

TILAPIA BAKED IN COUSCOUS

Steps:

• Preheat oven to 375°F.
• In a large bowl combine couscous, almonds, sun-dried tomatoes and cumin; season to taste with salt and pepper.
• Stir in the 1/4 Cup olive oil and the lemon juice.
• Drizzle 1 T olive oil over the bottom of a 9x13 baking dish. Arrange the tilapia fillets in a single layer in the dish, season with salt and pepper and drizzle with the remaining 1 T olive oil.
• Cover the fish with the couscous mixture and arrange the lemon slices on top.
• Pour 2 1/2 cups water around the fish, cover with foil and bake until tender, around 25 minutes.
• Top with chopped parsley and serve.