GRILLED TILAPIA
Steps:
- Mix olive oil, lemon pepper, cumin, paprika, dried mustard, and garlic powder together in a small bowl. Brush each tilapia fillet with mixture using a pastry brush. Flip; brush the other side. Cover with aluminum foil and refrigerate for 1 hour.
- Preheat an outdoor grill for high heat and lightly oil the grate.
- Spray a large piece of foil with cooking spray and place on the grill. Transfer tilapia onto the foil.
- Cook fillets on the preheated grill until they're easily flaked with a fork, about 5 minutes per side. Serve.
Nutrition Facts : Calories 282 calories, Carbohydrate 1.3 g, Cholesterol 41 mg, Fat 20 g, Fiber 0.4 g, Protein 23.5 g, SaturatedFat 2.8 g, Sodium 166.8 mg, Sugar 0.3 g
BROILED PARMESAN-LEMON TILAPIA
Steps:
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil. Spray the broiler pan's rack with olive oil cooking spray.
- Sprinkle tilapia with sazon seasoning and arrange on the prepared broiler rack.
- Cook the fillets under the preheated broiler until fish is barely opaque, 2 to 3 minutes per side.
- Mix the Parmesan cheese, butter-margarine blend, fat-free mayonnaise, lemon juice, lemon zest, basil, black pepper, onion powder, and celery salt together in a bowl.
- Spread the Parmesan cheese blend over the fish fillets, return to oven, and continue cooking until the topping is golden brown and the fish flakes easily, 3 to 5 more minutes.
Nutrition Facts : Calories 212.7 calories, Carbohydrate 2.5 g, Cholesterol 50.7 mg, Fat 10.1 g, Fiber 0.2 g, Protein 26.9 g, SaturatedFat 3.1 g, Sodium 558.5 mg, Sugar 1.1 g
GRILLED LEMON-PARMESAN TILAPIA
We say goodbye to winter by breaking out the grill. And nothing says "spring" like the taste of fresh fish. This recipe also works well with catfish, sea bass or any other firm fish. -Wendy G. Ball, Battle Creek, Michigan
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 6 servings.
Number Of Ingredients 12
Steps:
- In a small bowl, mix the first 10 ingredients until blended., Lightly oil grill rack. Place fish on rack. Grill, covered, over medium heat 4 minutes. Turn; spread cheese mixture over fillets. Grill, covered, 3-4 minutes longer or until fish just begins to flake easily with a fork. Serve with lemon wedges.
Nutrition Facts : Calories 356 calories, Fat 23g fat (10g saturated fat), Cholesterol 120mg cholesterol, Sodium 427mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 36g protein.
GRILLED TILAPIA WITH LEMON BUTTER, CAPERS AND ORZO
Steps:
- Combine the lemon zest, juice, wine and shallot in a small saucepan over high heat and cook until reduced by half. Remove from the heat and let cool. Whisk together the cream, butter and wine mixture in a small bowl and season with salt and pepper. Cover and refrigerate for 30 minutes. The lemon butter can be made 1 day in advance and refrigerated. Bring to room temperature before serving.
- Heat the grill to high.
- Brush the fish on both sides with the oil and season with salt and pepper. Grill the fish for 3 to 4 minutes per side or until lightly golden brown and slightly charred. Toss the orzo with a few tablespoons of the lemon butter and 2 tablespoons of the parsley and season with salt and pepper. Transfer the orzo to a platter. Remove from the grill and immediately place the fillets on the orzo and top each fillet with some of the lemon butter and capers. Garnish with the remaining parsley.
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