HEALTHIER BROILED TILAPIA PARMESAN
Steps:
- Preheat oven broiler. Grease broiling pan or line with aluminum foil.
- Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl. Season with dried basil, pepper, onion powder, and celery salt. Mix well and set aside. Arrange fillets in a single layer on prepared pan.
- Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side. Broil until fish flakes easily with a fork, about 2 minutes.
Nutrition Facts : Calories 180.2 calories, Carbohydrate 1.1 g, Cholesterol 56 mg, Fat 7.7 g, Fiber 0.1 g, Protein 25.3 g, SaturatedFat 3.3 g, Sodium 230.7 mg, Sugar 0.4 g
BROILED TILAPIA
In our family, we try to eat light filling meals. Tilapia is one of our go to Meats. This is sure to please even the pickiest eaters!
Provided by Laura Davis
Categories Fish
Time 15m
Number Of Ingredients 8
Steps:
- 1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
- 2. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
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 TILAPIA PARMESAN
Steps:
- Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
- In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
- Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Nutrition Facts : Calories 224.4 calories, Carbohydrate 0.8 g, Cholesterol 63.3 mg, Fat 12.8 g, Fiber 0.1 g, Protein 25.4 g, SaturatedFat 5.4 g, Sodium 220.5 mg, Sugar 0.2 g
BROILED TILAPIA FILLETS
Make and share this Broiled Tilapia Fillets recipe from Food.com.
Provided by Chef Gorete
Categories Very Low Carbs
Time 13m
Yield 6 Fillets, 4-6 serving(s)
Number Of Ingredients 7
Steps:
- Line the broiler pan with aluminium foil.
- Pat the fish dry then place it on the pan. Season both sides of the fish with the salt, pepper, oregano and parsley.
- Drizzle the fish with the olive oil then top with the garlic.
- Set the broiler and place the fish about 8 inches away. Cook until the fish is cooked through and flaky, about 8 minutes. (Time depends on the thickness of the fillets.) Be careful not to burn the garlic.
- Serve with the lemon wedges.
Nutrition Facts : Calories 216.6, Fat 6.6, SaturatedFat 1.6, Cholesterol 93.8, Sodium 98.3, Carbohydrate 1.9, Fiber 0.5, Sugar 0.4, Protein 37.9
ITALIAN BREADCRUMB-CRUSTED TILAPIA W/LEMON
Tilapia pan-fried in vegetable oil and lemon juice with crispy Italian breadcrumbs and Parmesan cheese.
Provided by Chef Scherezade
Categories Tilapia
Time 30m
Yield 6 fillets, 5-6 serving(s)
Number Of Ingredients 11
Steps:
- Separate Italian breadcrumbs, egg/milk, and flour into 3 separate mixing bowls.
- Combine garlic, onion, pepper, Parmesan cheese and breadcrumbs.
- Also, add pinches of each spice to the flour.
- Heat stove top at medium, and add veggie oil and 3 slices of lemon.
- Place each fillet first in flour mixture, coat well. Followed by the egg mixture, and finally the breadcrumb mixture. Make sure to coat well.
- Add up to two fillets into the oiled frying pan and cook till light brown on either side. Make sure to drain the lemons of juice into the pan.
- Drain on paper towels over plates before serving.
Nutrition Facts : Calories 967.7, Fat 52.3, SaturatedFat 8.6, Cholesterol 141.7, Sodium 998.1, Carbohydrate 83.1, Fiber 6.2, Sugar 3.7, Protein 43.1
ITALIAN TILAPIA
Fresh Italian flavors turn mild-tasting tilapia fillets into a family-pleasing meal. You could also use a sprinkling of Parmesan cheese in place of fresh mozzarella. -Healthy Cooking Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 6 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, peppers, mushrooms, cheese and basil. Bake 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 190 calories, Fat 4g fat (2g saturated fat), Cholesterol 90mg cholesterol, Sodium 335mg sodium, Carbohydrate 4g carbohydrate (3g sugars, Fiber 0 fiber), Protein 34g protein. Diabetic Exchanges
BROILED PARMESAN TILAPIA
Even picky families will change their minds about eating fish with this toasty, cheesy Parmesan-coated entree. I serve it with mashed cauliflower and a green salad for a low-carb meal everyone loves. -Trisha Kruse, Eagle, Idaho
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 8
Steps:
- Place fillets on a broiler pan coated with cooking spray. In a small bowl, combine remaining ingredients; spread over fillets., Broil 3-4 in. from the heat for 10-12 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 207 calories, Fat 8g fat (3g saturated fat), Cholesterol 94mg cholesterol, Sodium 260mg sodium, Carbohydrate 2g carbohydrate (1g sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
BAKED ITALIAN TILAPIA
It's easy to include healthful fish in your weekly menus with recipes as tasty and simple as this one! -Kimberly McGee, Mosheim, Tennessee
Provided by Taste of Home
Categories Dinner
Time 50m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 350°. Place tilapia in a 13x9-in. baking dish coated with cooking spray; sprinkle with pepper. Spoon tomatoes over tilapia; top with onion and green pepper., Cover and bake 30 minutes. Uncover; sprinkle with cheese. Bake 10-15 minutes longer or until fish flakes easily with a fork., Freeze option: Cool fish mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet, stirring occasionally, until a thermometer inserted in fish reads 145°.
Nutrition Facts : Calories 215 calories, Fat 4g fat (2g saturated fat), Cholesterol 86mg cholesterol, Sodium 645mg sodium, Carbohydrate 12g carbohydrate (7g sugars, Fiber 2g fiber), Protein 36g protein. Diabetic Exchanges
ITALIAN-STYLE TILAPIA FILLETS
Dinner ready in just 15 minutes! Enjoy mild fish fillets cooked with olives and cherry tomatoes - perfect if you love Italian cuisine.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 15m
Yield 4
Number Of Ingredients 6
Steps:
- Sprinkle both sides of fish fillets with seasoning blend. In 12-inch nonstick skillet, heat oil over medium-high heat. Add fish; cook 6 to 8 minutes, turning once, until golden. Remove fish from skillet; cover to keep warm.
- Heat same skillet over medium-high heat. Add garlic; cook and stir 30 seconds. Add tomatoes; cook about 3 minutes, stirring occasionally, until softened and juicy. Stir in olives. Serve over fish.
Nutrition Facts : Calories 160, Carbohydrate 4 g, Cholesterol 60 mg, Fat 1, Fiber 1 g, Protein 22 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 170 mg, Sugar 2 g, TransFat 0 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
OLD BAY GRILLED TILAPIA
I had this at a backyard bbq at my sister-in-laws house and it was delicious. I couldn't wait to get the recipe to make at home.
Provided by Doreen_2
Categories Tilapia
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 3
Steps:
- Put the fish in a glass baking dish and season the fish on both sides with the Old Bay Seasoning.
- Pour a half cup of Italian dressing over the fish and refrigerate for 30 minutes.
- Heat your grill and put all 6 fish fillet on and let it cook on both sides until done.
Nutrition Facts : Calories 265.5, Fat 11.5, SaturatedFat 2.4, Cholesterol 93.8, Sodium 396.5, Carbohydrate 3.1, Sugar 2.4, Protein 37.8
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