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
PAN-SEARED TILAPIA
Steps:
- To make the salsa: Stir the tomatoes, onion, and cilantro together in a small bowl. Stir in the lime juice, olive oil and chile. Season with salt and pepper, to taste. Place in the refrigerator to chill while preparing the fish.
- Preheat the oven to 200 degrees F.
- Pour enough canola oil into a large frying pan to generously coat the bottom. Heat over medium-high heat until hot but not smoking.
- While the oil is heating, season as many of the fillets as will fit in the pan comfortably with salt and pepper. Dredge the seasoned fillets in flour to coat both sides and shake off the excess flour. Carefully slip the coated snapper into the hot oil and give the pan a little shake to prevent sticking. Cook until lightly golden on the underside side, about 3 minutes. Flip the fillets over and cook until the thickest part of the fillets are opaque at the center, 2 to 3 minutes. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining fillets, adding more oil to the pan, if necessary.
- Serve warm, passing the tomato salsa separately.
TILAPIA WITH CHARRED CHERRY TOMATOES AND BALSAMIC REDUCTION
Steps:
- Chop 1/4 of the basil leaves. Mix chopped basil, thyme, garlic, lemon zest, salt, and pepper in a bowl. Rub spice mixture on tilapia fillets and place in an airtight container. Marinate for 2 hours at room temperature.
- Preheat the oven to 350 degrees F (175 degrees C). Line a baking dish with aluminum foil and grease with 1 tablespoon olive oil.
- Place tilapia fillets into prepared baking dish, shaking off excess seasoning. Sprinkle cherry tomatoes, shallot, and remaining unchopped basil leaves on top. Drizzle 1/2 the lemon juice and 2 tablespoons balsamic vinegar over the fish.
- Bake in the preheated oven for 10 minutes, until fish is starting to flake.
- Meanwhile, combine remaining lemon juice, 1 tablespoon olive oil, and 1/4 cup balsamic vinegar in a saucepan and bring to a boil over medium-high heat. Boil mixture until it has the thick consistency of molasses, 5 to 10 minutes.
- Set an oven rack about 6 inches from the heat source and preheat the oven's broiler.
- Broil fish until tomatoes are charred, about 5 minutes. Remove from oven and discard liquid. Pour balsamic reduction on top of fish.
Nutrition Facts : Calories 291.5 calories, Carbohydrate 15.8 g, Cholesterol 62.2 mg, Fat 9.7 g, Fiber 3.8 g, Protein 37.2 g, SaturatedFat 1.5 g, Sodium 205.8 mg, Sugar 3.8 g
TOMATO-ARTICHOKE TILAPIA
My mom and I really like tomatoes, capers and artichokes, so I used them together in this one-pan meal. The best part is that, on a busy night, all of the ingredients are ready and waiting in your pantry or freezer. -Denise Klibert, Shreveport, Louisiana
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 5
Steps:
- In a large skillet, heat oil over medium heat. Add tomatoes, artichoke hearts and capers; cook until heated through, 3-5 minutes, stirring occasionally., Arrange tilapia over tomato mixture. Cook, covered, until fish begins to flake easily with a fork, 6-8 minutes.
Nutrition Facts : Calories 246 calories, Fat 5g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 886mg sodium, Carbohydrate 15g carbohydrate (6g sugars, Fiber 1g fiber), Protein 35g protein.
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