PAN-SEARED TILAPIA
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
SPANISH TILAPIA
Make and share this Spanish Tilapia recipe from Food.com.
Provided by KelBel
Categories One Dish Meal
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat oil over medium high heat in skillet. Add onion and garlic. Cook for 5 minutes.
- Add tomatoes, olives, lemon, wine and black pepper. Simmer 10 minutes.
- Place fish in sauce and simmer 5-7 minutes or until fish is done.
- Serve over rice or pasta.
Nutrition Facts : Calories 240.9, Fat 11.1, SaturatedFat 1.9, Cholesterol 56.7, Sodium 484.3, Carbohydrate 11.2, Fiber 2.5, Sugar 5.4, Protein 24.2
TILAPIA WITH FIESTA RICE
I often use my husband's fresh-caught bass or catfish for this recipe, but tilapia, salmon and even chicken will do. -Tarin Hauck, Minneapolis, Kansas
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Place tilapia in a 15x10x1-in. baking pan. Mix chili powder, salt, cumin and pepper; sprinkle over fish. Broil 3-4 in. from heat until fish just begins to flake easily with a fork, 10-12 minutes., Meanwhile, prepare rice according to package directions. Transfer to a microwave-safe bowl; stir in beans, corn and salsa. Microwave, covered, on high until heated through, stirring once, 2-3 minutes Serve with fish.
Nutrition Facts : Calories 424 calories, Fat 3g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 874mg sodium, Carbohydrate 53g carbohydrate (6g sugars, Fiber 7g fiber), Protein 41g protein.
SPANISH MOROCCAN FISH
This recipe was submitted to the Allrecipes.com website by MaryJane. This is her introduction. "This Moroccan recipe was passed down for generations in my family. We usually serve it on the Sabbath night and holidays. It is a favorite! This dish may be served hot or cold according to taste."
Provided by Happy Hippie
Categories One Dish Meal
Time 1h10m
Yield 6 serving(s)
Number Of Ingredients 15
Steps:
- Heat a large skillet on medium-high heat. Add the oil, then cook and stir the onion and garlic, until slightly tender.
- Add the bell peppers, carrots, tomatoes, olives, and garbanzo beans.
- Continue to cook until the peppers are slightly tender.
- Sprinkle the parsley, paprika, cumin, cayenne, and chicken bouillon over the vegetables.
- Season with salt to taste.
- Stir to incorporate.
- Place the fish on top of the vegetables and add enough water to cover the vegetables. Reduce the heat to low, cover, and cook for 40 minutes.
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