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
MEDITERRANEAN-STYLE BAKED TILAPIA
I came up with this when I needed to make dinner in 20 minutes and all I had was defrosted tilapia. It's low in fat but high in flavor!
Provided by AniSarit
Categories Tilapia
Time 25m
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- Preheat the oven to 400°F.
- Spray Pam on a shallow baking dish and arrange the fillets (skin sides down) that have been seasoned with salt. Bake for 10 minutes, uncovered.
- In the meantime, heat oil on a frying pan, and sauté the red onion and red bell pepper for a few minutes. When slightly tender, add the tomatoes, green olives, garlic, thyme, and black pepper. Cook a few minutes until of desired consistency and add lemon juice and cumin to mix well.
- Place this mixture on top of fish, and continue baking the fish for 10-15 minutes longer, until it flakes easily with a fork.
- Serve with rice or couscous.
Nutrition Facts : Calories 231.4, Fat 11.8, SaturatedFat 2, Cholesterol 62.5, Sodium 331.6, Carbohydrate 6.5, Fiber 1.9, Sugar 3.1, Protein 26.3
MEDITERRANEAN TILAPIA POCKETS #RSC
Ready, Set, Cook! Reynolds Wrap Contest Entry. These dinner pockets will take you on a Mediterranean adventure as soon as you open the foil and get your first smell of pure yumminess! They are perfect for a quick, easy and delicious dinner meal after a long day with the kids or work. I hope that you will give them a try. Cooking with Passion, sw :)
Provided by logansw
Categories One Dish Meal
Time 35m
Yield 4 pockets, 4 serving(s)
Number Of Ingredients 15
Steps:
- Preheat oven to 375 degrees.
- Rub filets with 1/2 of the olive oil and 1/2 of the Greek seasoning.
- Wrap 1 slice of prosciutto around each filet.
- Place 1 filet on 1 sheet of aluminum foil.
- Combine tomatoes, zucchini, olives, capers, parsley, mint, lemon juice & zest and remaining spice blend in a small mixing bowl. Toss.
- Place equal amounts of tomato mixture on top of each filet. Top with goat cheese and black pepper.
- Take the 2 opposite ends of foil, bring them together over filet and fold edges 2-3 times down and seal. Fold in 2 remaining open ends and seal.
- Place aluminum pockets on a large oven proof sheet pan.
- Bake for 15-20 minutes. Allow to rest for 5 minutes. Unseal and serve.
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.
TILAPIA PHYLLO POCKETS
Make and share this Tilapia Phyllo Pockets recipe from Food.com.
Provided by foxysnana
Categories Lunch/Snacks
Time 45m
Yield 2 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 350°.
- Place sesame seeds on parchment lined baking pan.
- Roast in oven about 10 to 12 minutes, until brown.
- Remove from oven and set aside.
- Meanwhile, heat 1 tsp olive oil in a skillet.
- Sear fish in olive oil, until almost cooked through, about 3 minutes per side.
- Remove from skillet, saute onions and portabello mushrooms until onions are opaque.
- Fold phyllo dough in half and cut so that you have 8 sheets.
- Layer the phyllo, brushing each layer with melted butter.
- Use 4 1/2 sheets for each pocket.
- Place each piece of fish onto the layer of phyllo.
- Spread onion and mushroom evenly over each piece of fish.
- Sprinkle garlic powder and coriander over each piece of fish.
- Fold the phyllo dough around each piece to form a pocket.
- Place folded side down on parchment lined baking sheet.
- Brush each pocket with beaten egg and 1 tbsp water.
- Sprinkle toasted sesame seeds on top of each pocket.
- Bake on middle rack for 13 to 15 minutes util phyllo pastry is golden brown.
Nutrition Facts : Calories 777, Fat 61.8, SaturatedFat 32.4, Cholesterol 284.5, Sodium 607.3, Carbohydrate 26.3, Fiber 3.1, Sugar 1.3, Protein 32
TILAPIA POCKETS WITH CILANTRO-LEMONGRASS MOJO
Make and share this Tilapia Pockets With Cilantro-Lemongrass Mojo recipe from Food.com.
Provided by Chelley-Chelle
Categories Tilapia
Time 1h12m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat your oven to 350 degrees F.
- Place the lemongrass, all but 2 tablespoons of the cilantro, 1/2 cup of the mint, 1/2 cup of the oil, garlic, jalapenos, paprika, and salt in a food processor or blender and process until smooth. Add the remaining 1/2 cup of oil and vinegar and process until smooth. Place the fish fillets in a large baking dish, cover with the mojo and turn to coat. Marinate fish for up to 1 hour.
- Place 4 (16-inch) long pieces of parchment paper on your work surface with the short half facing you. Crease each down the middle. Place a fillet in the center of the bottom half of the rectangle and pour about 1/4 cup of the mojo over each fillet and sprinkle with the remaining 2 tablespoons of cilantro. Fold the top half of over the fillet so that the top and bottom edges meet. Tightly crimp and fold the edges of the parchment working from 1 end around to the other to seal the package. Place the packets on a baking sheet and bake for 9 to 10 minutes for 3/4-inch thick fillets or up to 12 minutes for 1-inch thick fillets.
- Place the fish packets on a large serving dish and open the packets tableside. Serve with juices from the packet and sprinkled with the chopped cilantro and mint leaves.
Nutrition Facts : Calories 707.9, Fat 58.2, SaturatedFat 8.8, Cholesterol 113.4, Sodium 705.1, Carbohydrate 2.6, Fiber 1.2, Sugar 0.5, Protein 46.2
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