Mediterranean Style Herbed Tilapia Recipes
MEDITERRANEAN-STYLE HERBED TILAPIA
Looking for seafood dinner? Bake these Fiber One™ original bran cereal mixture coated tilapia fillets; flavored with Italian seasoning - perfect if you love Mediterranean cuisine.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 35m
Yield 6
Number Of Ingredients 13
Steps:
- Heat oven to 400°F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 serving pieces. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
- In shallow bowl, mix cereal, Parmesan cheese and Italian seasoning. In another shallow bowl, beat egg white and water. Dip fish pieces into egg white, then coat with cereal mixture; place in pan. Spray each fillet with cooking spray.
- Bake 10 to 15 minutes or until fish flakes easily with fork.
- Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
- To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.
Nutrition Facts : Calories 200, Carbohydrate 14 g, Cholesterol 65 mg, Fiber 5 g, Protein 25 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 500 mg, Sugar 2 g, TransFat 0 g
MEDITERRANEAN TILAPIA
We had some beautiful tilapia fillets, but no recipes! I had recently bought some amazing sun-dried tomatoes packed in oil, and decided to invent a slightly Mediterranean fish dish for a quick weeknight dinner. My husband is a recipe purist, always follows them to the letter, but after this, he's learned to trust my inventions!
Provided by FLAPJACK18
Categories Seafood Fish Tilapia
Yield 2
Number Of Ingredients 6
Steps:
- Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
- Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
- Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.
Nutrition Facts : Calories 183.5 calories, Carbohydrate 5.4 g, Cholesterol 41.4 mg, Fat 7.2 g, Fiber 1.1 g, Protein 24 g, SaturatedFat 1 g, Sodium 464 mg, Sugar 0.2 g
MEDITERRANEAN TILAPIA
I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it's low in calories and fat. What's not to love? -Robin Brenneman, Hilliard, Ohio
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 5
Steps:
- Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, artichoke hearts, olives and cheese. Bake, uncovered, until fish flakes easily with a fork, 15-20 minutes.
Nutrition Facts : Calories 197 calories, Fat 4g fat (2g saturated fat), Cholesterol 88mg cholesterol, Sodium 446mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 1g fiber), Protein 34g protein. Diabetic exchanges
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