BAKED AND POACHED TILAPIA
Steps:
- Place the tilapia, lemon juice, coriander, and parsley in a bowl; toss until fillets are evenly coated. Refrigerate at least 2 hours.
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
- Arrange the fillets in the bottom of the prepared baking dish; top each with tomato. Drizzle remaining marinade over the fillets. Cover with aluminum foil.
- Bake in preheated oven 15 minutes. Remove foil and bake uncovered another 5 minutes.
Nutrition Facts : Calories 124.6 calories, Carbohydrate 2.7 g, Cholesterol 41.4 mg, Fat 1.8 g, Fiber 1 g, Protein 23.4 g, SaturatedFat 0.3 g, Sodium 73.7 mg, Sugar 0.8 g
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
OVEN POACHED TILAPIA FILLETS
I never seem to cook fish well and remembered this style of poaching fish from a restaurant I visited years ago in Philadelphia. It was wonderful. Easy and delicious.
Provided by dglovett
Categories Healthy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Cut the onion into 8 slices.
- Cut the tomatoes into 8 slices.
- Juice one lemon and slice the other two lemons into 8 slices.
- Wash filets.
- Place each filet on a 12" piece of heavy-duty foil.
- Place 2 onion slices, 2 tomato slices, and 2 lemon slices on top of each filet. Sprinkle with 1/4 of the lemon juice.
- Salt and pepper to taste.
- Wrap the foil into pouches, twisting the sides so that no juice escapes.
- Bake for 15 minutes in a 350 degree oven.
Nutrition Facts : Calories 155.4, Fat 2.4, SaturatedFat 0.8, Cholesterol 62.5, Sodium 215.4, Carbohydrate 9.2, Fiber 2.5, Sugar 3.9, Protein 26.4
TILAPIA FOIL PACKETS
Provided by Food Network Kitchen
Time 35m
Yield 4 servings
Number Of Ingredients 8
Steps:
- 1. Preheat the oven to 400 degrees F. Whisk together the white wine, olive oil, lemon zest and juice, 1/2 teaspoon salt and 1/4 teaspoon pepper in a small bowl.
- 2. Place each tilapia fillet on a separate 14-by-12-inch piece of nonstick foil. Drizzle one-quarter of the white wine mixture over each fish fillet and top with one-quarter of the tomatoes, capers and thyme. Fold the foil up over each piece of fish and seal to create a packet. Put the packets on a sheet pan and bake until the fish becomes fragrant, 20 to 25 minutes depending on the thickness of the fillets; let cool for 3 minutes. Open the packets, sprinkle 1/2 teaspoon salt evenly over the fillets and serve.
OVEN-POACHED PACIFIC SOLE WITH LEMON CAPER SAUCE
A fish piccata of sorts, this dish is easy to make and the lemon-caper sauce marries well with delicate varieties like sole, fluke or flounder, as well as more robust fish like swordfish. Start by laying fish fillets out in a baking dish and seasoning them with salt and pepper. Finely chop some shallots and briefly cook them in a skillet before adding wine. Pour the wine and shallots over the fish, cover with foil and bake until opaque and the fish pulls apart easily when gently probed with a fork. Meanwhile, whisk together garlic, capers, lemon juice and olive oil. When the fish emerges from the oven, pour the liquid from the dish back into the skillet to make a pan sauce. Reduce it to about 1/4 cup - thicker than you may imagine - stirring all the while. Add the garlic-caper mixture and some chopped parsley, whisk together and serve on top of the fillets, the mild flesh of the fish bathing in the bright, brawny flavors of the sauce.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 40m
Yield Serves 4
Number Of Ingredients 10
Steps:
- Preheat the oven to 400 degrees. Oil or butter one or two baking dishes large enough to accommodate the fish fillets in one layer. Lay the fish in the dish(es) and season with salt and pepper.
- Heat the olive oil over medium heat in a small or medium skillet and add the shallot. Cook, stirring, until tender and translucent, about 3 minutes. Add the wine to the pan, bring to a boil, and pour the wine and shallots over the fish. Return the skillet to the stove (make sure the heat is off) for later use. Cover the baking dish with foil and place in the oven. Bake 8 to 10 minutes, or 5 minutes for each 1/2 inch of thickness, until the fish is opaque and pulls apart easily with a fork.
- While the fish is in the oven, whisk together the garlic, capers, lemon juice and olive oil. You can also mash the garlic in a mortar and pestle and work in the capers, lemon juice and olive oil, though I prefer the capers chopped, even some intact, and not puréed.
- When the fish is done remove it from the oven and carefully transfer to a platter or plates. Cover and keep warm. Pour the liquid in the baking dish into the skillet and turn the heat on high. Reduce, stirring often, to about 1/4 cup - it should be thick - and stir in the garlic and caper mixture and the parsley. Whisk together, taste and adjust seasoning, pour over the fish and serve.
Nutrition Facts : @context http, Calories 299, UnsaturatedFat 13 grams, Carbohydrate 5 grams, Fat 17 grams, Fiber 1 gram, Protein 22 grams, SaturatedFat 3 grams, Sodium 632 milligrams, Sugar 2 grams, TransFat 0 grams
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