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
CAPTAIN'S TILAPIA
A quick and delicious recipe for Tilapia! It originally came from a bag of tilapia filets. I make this once a week!
Provided by McBir
Categories Weeknight
Time 27m
Yield 4 Filets, 4 serving(s)
Number Of Ingredients 7
Steps:
- Pre heat oven to 375 degrees F.
- In a med saute pan (with a metal handle) spray with non stick cooking spray. Saute onions about 2-3 minutes until translucent.
- Add tilapia filets on top of sauteed onions.
- Add chopped garlic on each filet.
- Add chopped fresh basil.
- Add tomato slices or chopped tomatoes.
- Place pan with topped filets in the oven.
- Bake 12-15 minutes until fish is white.
Nutrition Facts : Calories 18.3, Fat 0.1, Sodium 2.5, Carbohydrate 4.2, Fiber 0.8, Sugar 2, Protein 0.6
TILAPIA WITH LEMON CAPER SAUCE
My husband and I are always trying to increase the amount of fish in our diet. This recipe is fast, easy and enjoyable, even for non-fish lovers. -Catherine Jensen, Blytheville, Arkansas
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Sprinkle tilapia with salt and pepper. Dust lightly with flour., In a large skillet, heat oil over medium heat. Add tilapia; cook until lightly browned and fish just begins to flake easily with a fork, 3-5 minutes per side. Remove from pan; keep warm., Add broth, lemon juice, butter and capers to same skillet; cook and stir until mixture is reduced by half, about 5 minutes. Spoon over tilapia. If desired, serve with pasta and lemon wedges.
Nutrition Facts : Calories 207 calories, Fat 8g fat (3g saturated fat), Cholesterol 90mg cholesterol, Sodium 500mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein. Diabetic Exchanges
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