TOMATO WALNUT TILAPIA
Tomato, bread crumbs and crunchy walnuts dress up pan tilapia fillets in this favorite recipe. I serve it with cooked julienne carrots and green beans. -Phyl Broich-Wessling, Garner, Iowa
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Sprinkle fillets with salt and pepper. In a large skillet coated with cooking spray, cook fillets in butter over medium-high heat until lightly browned, 2-3 minutes on each side., Transfer fish to a broiler pan or baking sheet; top with tomato.Combine topping ingredients; spoon over the tomato slices., Broil 3-4 in. from the heat until topping is lightly browned and fish just begins to flake easily with a fork, 2-3 minutes.
Nutrition Facts : Calories 202 calories, Fat 10g fat (4g saturated fat), Cholesterol 67mg cholesterol, Sodium 251mg sodium, Carbohydrate 6g carbohydrate (2g sugars, Fiber 1g fiber), Protein 23g protein. Diabetic Exchanges
PANKO-CRUSTED TILAPIA
Steps:
- Put flour and eggs into 2 separate dishes. Combine bread crumbs, cilantro, lime zest, garlic powder, cayenne pepper, salt, and black pepper in a third dish.
- Season tilapia fillets with salt and pepper. Put 1 fillet in flour, coat both sides, and gently shake off excess. Dip into eggs, turning once, then dredge in the bread crumb mixture to coat. Repeat with remaining fillets.
- Heat oil in a large skillet over medium heat. Place fillets in the skillet and cook until crust is golden and fish is easy to lift with a spatula, 3 to 4 minutes. Turn and cook on the other side until fish flakes easily with a fork, another 3 to 4 minutes.
Nutrition Facts : Calories 502.8 calories, Carbohydrate 64.7 g, Cholesterol 180.5 mg, Fat 14 g, Fiber 1.5 g, Protein 36.9 g, SaturatedFat 2.4 g, Sodium 341.4 mg, Sugar 0.6 g
PARMESAN CRUSTED TILAPIA FILLETS
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
- Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
- Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
- Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
Nutrition Facts : Calories 209.8 calories, Carbohydrate 1.3 g, Cholesterol 54.2 mg, Fat 9.3 g, Fiber 0.5 g, Protein 28.9 g, SaturatedFat 3.4 g, Sodium 280.1 mg, Sugar 0.3 g
WALNUT-CRUSTED TILAPIA
Steps:
- Pre-heat oven to 425F. Cover a shallow baking dish with foil (for easy clean up) and spray with non-stick cooking spray. Stir together mayonnaise, dijon, basil, salt and pepper. Pat and dry tilapia and coat with mayonnaise mixture on each side. Place nuts in a shallow dish, press fish into nuts to coat each side. Place fish in the baking tray, and bake for 15 mins, or until fish flakes easily.
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
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