Light Flax Oat Baked Tilapia Recipes

SMOOCH'S LIGHT TILAPIA

Ahhhh, I just had to put my zaar name on this one. I finally came up wtih one heck of a recipe, in my opinion and wanted to share it. One night, I was tired of measuring stuff out and trying to find a new way to cook my fish, so I combined some of my favorite flavors and came up with this. I'm thinking I may add a bit of ground red pepper to it too for a bit of a bite. Added: thanks for the great reviews!!! A note, I haven't used the dry garlic lately, as I'm really enjoying the freshly minced. I did try elephant garlic, because I got a ton of it free from a local farmer and it turned out much milder, but I liked it better with regular ol' garlic!

Provided by SmoochTheCook

Categories Tilapia

Time 12m

Yield 1 serving(s)

Number Of Ingredients 7

Smooch's Light Tilapia image

Steps:

Preheat oven to 400. Rinse tilapia and pat dry.
Spray a casserole dish with Pam spray and set fish in it.
Sprinkle seasonings over fish in the order they are listed.
Place in oven. Cook for 8 minutes or until fish flakes easily with a fork. I put it on broil the last TINY bit to get the cheese a little browned, but it's good without doing this too.

Nutrition Facts : Calories 119.1, Fat 2.4, SaturatedFat 1, Cholesterol 58.2, Sodium 239.8, Carbohydrate 0.8, Fiber 0.2, Protein 23.6

Ingredients

4 ounces tilapia fillets
1/2 teaspoon garlic, minced (the dry, minced garlic is what I have been using when in a hurry)
1 teaspoon oregano
1/2 teaspoon basil
1 teaspoon parmesan cheese (I use veggie parm)
1 dash sea salt
cooking spray

RED PEPPER & PARMESAN TILAPIA

My husband and I are always looking for light fish recipes because of their health benefits. This Parmesan tilapia is a hit with him, and we've served it at dinner parties, too. It's a staple! -Michelle Martin, Durham, North Carolina

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 6

Red Pepper & Parmesan Tilapia image

Steps:

Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture., Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.

Nutrition Facts : Calories 179 calories, Fat 4g fat (2g saturated fat), Cholesterol 89mg cholesterol, Sodium 191mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 35g protein. Diabetic Exchanges

Ingredients

1 large egg, lightly beaten
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
4 tilapia fillets (6 ounces each)

OVERNIGHT FLAX OATMEAL

Fans of the healthy benefits of flaxseed will enjoy this hearty oatmeal. It's full of yummy raisins and dried cranberries, too.-Susan Smith, Ocean View, New Jersey

Provided by Taste of Home

Categories Breakfast Brunch

Time 7h10m

Yield 4 servings.

Number Of Ingredients 9

Overnight Flax Oatmeal image

Steps:

In a 3-qt. slow cooker, combine all ingredients. Cover and cook on low for 7-8 hours or until liquid is absorbed and oatmeal is tender. If desired, top with sliced almonds, whole milk and additional molasses.

Nutrition Facts : Calories 322 calories, Fat 9g fat (1g saturated fat), Cholesterol 2mg cholesterol, Sodium 28mg sodium, Carbohydrate 63g carbohydrate (34g sugars, Fiber 8g fiber), Protein 9g protein.

Ingredients

3 cups water
1 cup old-fashioned oats
1 cup raisins
1/2 cup dried cranberries
1/2 cup ground flaxseed
1/2 cup 2% milk
1 teaspoon vanilla extract
1 teaspoon molasses
Optional: Sliced almonds, whole milk and additional molasses