Greek Roasted Tilapia Fillets Low Fat Recipes

PAN-SEARED TILAPIA

This pan-seared tilapia dish is a delicious and easy way to prepare seafood! Great for a quick weeknight meal accompanied with fresh veggies. Try this healthy dish full of flavor and nutrition!

Provided by AppleChef

Categories Seafood Fish Tilapia

Time 18m

Yield 4

Number Of Ingredients 5

Pan-Seared Tilapia image

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

Ingredients

4 (4 ounce) fillets tilapia
salt and pepper to taste
½ cup all-purpose flour
1 tablespoon olive oil
2 tablespoons unsalted butter, melted

EASY ROASTED TILAPIA

I like Tilapia especially for its nutty flavors. This is a very easy and fast recipe to roast Tilapia, which brings out all the delicious flavors of tilapia. Serve with pasta, salad or bread.

Provided by Thorsten

Categories Tilapia

Time 15m

Yield 1 serving(s)

Number Of Ingredients 8

Easy Roasted Tilapia image

Steps:

Drizzle lemon juice over Tilapia fillet. Salt and pepper to taste.
Heat oil in a pan. Add thyme and garlic.
Roast fillet on medium high heat on each side for about 3 minutes. Do not overcook.
Remove fillet from pan and drain on paper towels.
Add onion slices to pan and cook until soft for about 1-2 minutes.
Serve fillet with onion slices.
NOTE: Can easily be adapted for more than 1 serving. Just increase the amount of ingredients to your needs, but use as less oil as possible and do not use more than 8 sprigs thyme and 2 cloves garlic for one pan.

Nutrition Facts : Calories 457.4, Fat 30.4, SaturatedFat 4.9, Cholesterol 99.2, Sodium 105.9, Carbohydrate 6.8, Fiber 0.8, Sugar 2.4, Protein 40.6

Ingredients

7 ounces tilapia fillets (1 fillet per serving)
1/2 teaspoon lemon juice
2 tablespoons olive oil
5 sprigs thyme (5-10 cm each)
1 garlic clove, crushed
1/2 onion, sliced
salt, to taste
pepper, to taste

EASY BAKED TILAPIA

This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful.

Provided by F_Gory

Categories Seafood Fish Tilapia

Time 35m

Yield 4

Number Of Ingredients 6

Easy Baked Tilapia image

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.

Nutrition Facts : Calories 171.6 calories, Carbohydrate 7.3 g, Cholesterol 46.4 mg, Fat 3.6 g, Fiber 2.7 g, Protein 24.8 g, SaturatedFat 1.6 g, Sodium 354.3 mg

Ingredients

4 (4 ounce) fillets tilapia
2 teaspoons butter
¼ teaspoon Old Bay Seasoning TM, or to taste
½ teaspoon garlic salt, or to taste
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper

GREEK TILAPIA

While on a trip through the Greek islands, my husband and I had a dish that we loved. I tried to duplicate it by combining several different recipes and came up with this. -Sally Burrell, Idaho Falls, Idaho

Provided by Taste of Home

Categories Dinner

Time 40m

Yield 4 servings.

Number Of Ingredients 12

Greek Tilapia image

Steps:

In a large cast-iron or other ovenproof skillet, brown fish in butter., In a small bowl, combine the egg, cheese, milk and cayenne; spoon over fish. Sprinkle with tomato, olives and pine nuts. Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes., In a small bowl, combine the parsley, lemon juice and pepper; drizzle over fish.

Nutrition Facts : Calories 279 calories, Fat 16g fat (6g saturated fat), Cholesterol 123mg cholesterol, Sodium 362mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 2g fiber), Protein 29g protein.

Ingredients

4 tilapia fillets (4 ounces each)
4 teaspoons butter
1 large egg
3/4 cup crumbled tomato and basil feta cheese
1/4 cup fat-free milk
1/4 teaspoon cayenne pepper
1 large tomato, seeded and chopped
1/4 cup chopped ripe olives
1/4 cup pine nuts, toasted
1 tablespoon minced fresh parsley
1 tablespoon lemon juice
1/8 teaspoon pepper

BAKED TILAPIA

I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 8

Baked Tilapia image

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.

Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.

Ingredients

4 tilapia fillets (6 ounces each)
3 tablespoons butter, melted
3 tablespoons lemon juice
1-1/2 teaspoons garlic powder
1/8 teaspoon salt
2 tablespoons capers, drained
1/2 teaspoon dried oregano
1/8 teaspoon paprika

More about "greek roasted tilapia fillets low fat recipes"

GARLIC BUTTER OVEN BAKED TILAPIA RECIPE | DIETHOOD

Web Oct 17, 2020 Instructions. Preheat oven to 400°F. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9x13 baking dish. …
From diethood.com
5/5 (100)
Total Time 20 mins
Category Main Course
Calories 279 per serving

Preheat oven to 400°F. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9x13 baking dish.
In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia.

Greek Roasted Tilapia Fillets Low Fat Recipes

PAN-SEARED TILAPIA

This pan-seared tilapia dish is a delicious and easy way to prepare seafood! Great for a quick weeknight meal accompanied with fresh veggies. Try this healthy dish full of flavor and nutrition!

EASY ROASTED TILAPIA

I like Tilapia especially for its nutty flavors. This is a very easy and fast recipe to roast Tilapia, which brings out all the delicious flavors of tilapia. Serve with pasta, salad or bread.

EASY BAKED TILAPIA

This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful.

GREEK TILAPIA

While on a trip through the Greek islands, my husband and I had a dish that we loved. I tried to duplicate it by combining several different recipes and came up with this. -Sally Burrell, Idaho Falls, Idaho

BAKED TILAPIA

I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina

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