BAKED TILAPIA WITH COCONUT-CILANTRO SAUCE
Provided by Food Network Kitchen
Categories main-dish
Time 25m
Yield 4 servings
Number Of Ingredients 10
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
LIME-CILANTRO TILAPIA
I have so much fun serving this Mexican-inspired tilapia at summer parties. Finish it off with a side of rice and a salad loaded with sliced avocadoes and tomatoes. -Nadine Mesch, Mount Healthy, Ohio
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- In a shallow bowl, mix flour, salt, pepper and 1/4 teaspoon cumin. Dip fillets in flour mixture to coat both sides; shake off excess., In a large nonstick skillet, heat oil over medium heat. Add fillets; cook, uncovered, 3-4 minutes on each side or until fish flakes easily with a fork. Remove and keep warm., To the same pan, add broth, cilantro, lime zest, lime juice and remaining cumin; bring to a boil. Reduce heat; simmer, uncovered, 2-3 minutes or until slightly thickened. Serve with tilapia.
Nutrition Facts : Calories 198 calories, Fat 5g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 398mg sodium, Carbohydrate 6g carbohydrate (1g sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
TILAPIA POCKETS WITH CILANTRO-LEMONGRASS MOJO
Make and share this Tilapia Pockets With Cilantro-Lemongrass Mojo recipe from Food.com.
Provided by Chelley-Chelle
Categories Tilapia
Time 1h12m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat your oven to 350 degrees F.
- Place the lemongrass, all but 2 tablespoons of the cilantro, 1/2 cup of the mint, 1/2 cup of the oil, garlic, jalapenos, paprika, and salt in a food processor or blender and process until smooth. Add the remaining 1/2 cup of oil and vinegar and process until smooth. Place the fish fillets in a large baking dish, cover with the mojo and turn to coat. Marinate fish for up to 1 hour.
- Place 4 (16-inch) long pieces of parchment paper on your work surface with the short half facing you. Crease each down the middle. Place a fillet in the center of the bottom half of the rectangle and pour about 1/4 cup of the mojo over each fillet and sprinkle with the remaining 2 tablespoons of cilantro. Fold the top half of over the fillet so that the top and bottom edges meet. Tightly crimp and fold the edges of the parchment working from 1 end around to the other to seal the package. Place the packets on a baking sheet and bake for 9 to 10 minutes for 3/4-inch thick fillets or up to 12 minutes for 1-inch thick fillets.
- Place the fish packets on a large serving dish and open the packets tableside. Serve with juices from the packet and sprinkled with the chopped cilantro and mint leaves.
Nutrition Facts : Calories 707.9, Fat 58.2, SaturatedFat 8.8, Cholesterol 113.4, Sodium 705.1, Carbohydrate 2.6, Fiber 1.2, Sugar 0.5, Protein 46.2
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