BROILED TILAPIA WITH MUSTARD-CHIVE SAUCE
Provided by Giada De Laurentiis
Time 12m
Yield 4 servings
Number Of Ingredients 10
Steps:
- For the fish: Preheat a broiler. Spray a small baking sheet or flameproof baking dish with vegetable oil cooking spray. Set aside.
- Drizzle the tilapia fillets on both sides with olive oil and season with salt and pepper. Arrange the fillets in a single layer on the prepared baking sheet and broil until cooked through and the flesh flakes easily with a fork, about 6 to 8 minutes. Set aside to cool slightly.
- For the sauce: In a small bowl, mix together the yogurt, agave nectar, and mustard until smooth. Whisk in the lemon juice and chives. Season with salt and pepper, to taste.
- Transfer the tilapia to a serving platter and drizzle with the sauce.
Nutrition Facts : Calories 252, Fat 11 grams, SaturatedFat 2 grams, Cholesterol 36 milligrams, Sodium 392 milligrams, Carbohydrate 4 grams, Fiber 0 grams, Protein 36 grams, Sugar 3 grams
BRONZED TILAPIA
My DS gave after she got if from Chef Paul's Fork in the Road, she tweaked and I tweaked hers. Also good on chicken breast.
Provided by Justmez2
Categories Tilapia
Time 13m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Combine all ingredients in a small bowl.
- Sprinkle each side of fillet with 1/2 teaspoon of this mixture.
- Preheat skillet, preferably non-stick, over high heat.
- Drizzle olive oil in pan can use less.
- Cook 2-3 minutes on each side turn once.
- Also good on boneless chicken breast that can be cut up afterwards and used in a green salad.
- No picture yet, doesn't stay on plate long enough!
Nutrition Facts : Calories 23.8, Fat 2, SaturatedFat 0.3, Sodium 582.9, Carbohydrate 1.6, Fiber 0.6, Sugar 0.1, Protein 0.4
BROILED TILAPIA WITH BEAN, POTATO AND OLIVE SALAD
The secret ingredient in this meal is the finely chopped olives which act like salt. A little goes a long way and adds tons of flavor and pop.
Provided by Food Network Kitchen
Categories main-dish
Time 35m
Yield 4 servings
Number Of Ingredients 15
Steps:
- Cook the brown rice according to the package instructions and keep warm.
- Bring a large, covered pot of water to a boil. Add the potatoes and simmer until they just become tender, 6 to 8 minutes. Add the beans and peppers and continue to cook until potatoes are tender and beans are crisp-tender, 3 to 4 minutes more. Drain and rinse in cold water, then shake dry.
- Whisk together 2 tablespoons each of the oil and herbs, the lemon juice, mustard, olives, 1/4 teaspoon salt and some pepper. Add the cooked vegetables and toss together. Set aside.
- Preheat the broiler, position an oven rack 4- to 6-inches from the broiler and line a baking sheet with foil. Mix together the breadcrumbs, the remaining 1 tablespoon olive oil, the remaining 1 tablespoon of herbs and the paprika. Arrange the fish fillets on the prepared baking sheet and sprinkle all over with 1/2 teaspoon of salt and some black pepper. Broil the fish until it starts to turn opaque, 3 to 4 minutes. Remove, sprinkle with the breadcrumb mixture and continue to broil until flaky and cooked through, 3 to 4 minutes. (Be sure to keep an eye on the fish as the breadcrumbs can burn quickly.)
- Divide the fish, bean-potato salad and rice among four dinner plates. Serve with lemon wedges, berries and milk.
Nutrition Facts : Calories 600 calorie, Fat 20 grams, SaturatedFat 5 grams, Cholesterol 100 milligrams, Sodium 680 milligrams, Carbohydrate 62 grams, Fiber 11 grams, Protein 48 grams, Sugar 17 grams
BLACKENED TILAPIA
An array of savory spices coat this easy blackened tilapia that's served on white bread to soak up the delicious juices.
Provided by Six Pack To Go
Categories Tilapia Recipes
Time 18m
Yield 4
Number Of Ingredients 14
Steps:
- In a small bowl or jar with a lid, make the spice blend. Mix together the paprika, onion powder, garlic powder, white pepper, black pepper, cayenne pepper, oregano, thyme, celery seed and kosher salt. Coat the fish fillets with the spice mixture, and allow to sit at room temperature for no longer than 30 minutes.
- Heat a heavy skillet over high heat. Add oil, and heat until it is almost smoking. Place the fillets in the pan, and cook for about 3 minutes per side, or until fish is opaque and can be flaked with a fork. Remove from the pan, and place onto slices of white bread. Pour pan juices over them and squeeze lemon juice all over. Do not underestimate the white bread. It gets quite tasty soaking up all the juices.
Nutrition Facts : Calories 244.7 calories, Carbohydrate 21.5 g, Cholesterol 42 mg, Fat 6.8 g, Fiber 4.6 g, Protein 26.8 g, SaturatedFat 1.2 g, Sodium 1687.5 mg, Sugar 2.3 g
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