SPICY PASTA WITH TILAPIA
Provided by Food Network Kitchen
Categories main-dish
Time 35m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Toss the tilapia, 1 tablespoon olive oil, 1 teaspoon of the garlic and 1/4 teaspoon red pepper flakes in a medium bowl. Cover and refrigerate.
- Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Add the remaining garlic and 1/4 to 1/2 teaspoon red pepper flakes and cook, stirring, until the garlic starts to soften, about 30 seconds. Add the wine and simmer until reduced by half, about 3 minutes. Add the tomatoes, 1/4 cup basil and 1/2 cup water. Bring to a boil and cook, stirring occasionally, until the sauce is slightly thickened, about 12 minutes.
- Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook as the label directs.
- When the pasta is almost done, add the tilapia to the skillet with the tomato sauce and simmer, stirring gently, until just cooked through, about 3 minutes. Stir in the parsley and the remaining 1/4 cup basil; season with salt. Drain the pasta and add it to the sauce. Divide among bowls and top with more basil.
Nutrition Facts : Calories 435 calorie, Fat 9 grams, SaturatedFat 1 grams, Cholesterol 28 milligrams, Sodium 71 milligrams, Carbohydrate 63 grams, Fiber 13 grams, Protein 24 grams
SEARED TILAPIA WITH ASPARAGUS AND SPICY MINT GREMOLATA
Provided by Food Network Kitchen
Time 35m
Yield 4 servings
Number Of Ingredients 8
Steps:
- 1. Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
- 2. In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
- 3. Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
- 4. Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.
Nutrition Facts : Calories 230, Fat 10.5 grams, SaturatedFat 2 grams, Cholesterol 57 milligrams, Sodium 184 milligrams, Carbohydrate 9 grams, Fiber 5 grams, Protein 28 grams
BAKED TILAPIA WITH LOTS OF SPICE
This is a fabulous recipe for oven fried tilapia slightly adapted from Paul Prudhomme's wonderful "Fork In The Road" lower fat cookbook. I served this for dinner with family and it got rave reviews. Even my picky 5 year old eater enjoyed it. The ingredient list here is long, but is mostly spices. Please don't be put off, this is wonderful stuff and once you get the spice mixture combined, quite easy to make.
Provided by ladypit
Categories Tilapia
Time 29m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Preheat the oven to 450 degrees.
- In a small bowl combine the spices from the salt through the Italian seasoning and set it aside.
- In a shallow container mix the bread crumbs, dried parsley, and green onions.
- Measure 4 tsp of the spice mix and sprinkle that all over the 4 fish fillets.
- Add the remaining spice mix to the bread crumbs, mixing well. Add the olive oil to the bread crumb mix, blending it in with your hands.
- Dredge the fish in the breadcrumbs, coating well.
- Shake off any excess breadcrumbs.
- Place the fish on a baking pan that has been sprayed with non-stick spray.
- Bake for 6 minutes.
- Turn over and bake for 4 minutes.
- Turn over again and bake until flaky, about 4 more minutes.
- Serve immediately.
SPICY TILAPIA
Make and share this Spicy Tilapia recipe from Food.com.
Provided by Recipes731
Categories Very Low Carbs
Time 35m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Place fish in a glass pan and preheat oven to 350.
- Combine and melt the butter and lemon juice in the microwave, then pour over the fillets.
- Sprinkle the remaining ingredients (vary the amounts of each to your liking).
- Bake for 30 minutes.
SPICY BAKED TILAPIA
I found this recipe on the back of a Market Pantry tilapia package, and fell in love. This is a great recipe for a delicious, spicy and crunchy quick meal. Note: add more pepper to make spicier, but consider using frosted corn flakes to help counteract the zing!
Provided by ABTC7464
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Heat oven to 400 degrees
- Spray baking pan with nonstick cooking spray.
- Toss together cornflakes, parmesan cheese and cayenne pepper in a shallow bowl or pie plate.
- Whisk together egg and milk in a second shallow bowl or pie plate.
- Dip each fillet in egg mixture; then coat with cornflake mixture.
- Salt and pepper to taste.
- Bake 12 to 14 minutes or until fish flakes easily with fork.
- Serve fish with tarter or cocktail sauce and top with more parmesan cheese, if desired.
Nutrition Facts : Calories 215.6, Fat 5.1, SaturatedFat 2.2, Cholesterol 114.5, Sodium 264.2, Carbohydrate 13, Fiber 0.4, Sugar 1.6, Protein 29.8
CAJUN-SPICED TILAPIA
Make and share this Cajun-Spiced Tilapia recipe from Food.com.
Provided by rpgaymer
Categories Cajun
Time 15m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Place all herbs and spices in a bowl and mix well. Lightly coat the fish in the spice mixture.
- Add butter to frying pan and heat until sizzling. Add the fish fillets, and saute over moderate heat for 4 minutes on each side, or until browned and cooked.
Nutrition Facts : Calories 247.6, Fat 11.8, SaturatedFat 6.5, Cholesterol 108, Sodium 91, Carbohydrate 1.7, Fiber 0.8, Sugar 0.2, Protein 34.6
SPICY GRILLED TILAPIA WITH AIOLI
Make and share this Spicy Grilled Tilapia with aioli recipe from Food.com.
Provided by nnreq
Categories Tilapia
Time 30m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Spray grill rack with a non-stick coating.
- Rinse tilapia with cold water; pat dry with paper towels.
- Combine spices and sprinkle on both sides of fillet Place on heated grill 4 to 5 inches from a hot fire.
- Cook 4-5 minutes per 1/2 inch measured at thickest point, turning once halfway through cooking time.
- Serve with Aioli.
- Aioli- Combine all ingredients in a bowl.
- Refrigerate.
Nutrition Facts : Calories 592.2, Fat 34.3, SaturatedFat 5.8, Cholesterol 136.4, Sodium 876.9, Carbohydrate 26.7, Fiber 1.9, Sugar 6.2, Protein 47.8
GARLIC TILAPIA WITH SPICY KALE
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. -Tara Cruz, Kersey, Colorado
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a 6-qt. stockpot, heat 1 tablespoon oil over medium heat. Add garlic, fennel and pepper flakes; cook and stir 1 minute. Add kale and water; bring to a boil. Reduce heat; simmer, covered, 10-12 minutes or until kale is tender., Meanwhile, sprinkle tilapia with 1/2 teaspoon pepper and garlic salt. In a large skillet, heat remaining oil over medium heat. Add tilapia; cook 3-4 minutes on each side or until fish just begins to flake easily with a fork., Add beans, salt and remaining pepper to kale; heat through, stirring occasionally. Serve with tilapia.
Nutrition Facts : Calories 359 calories, Fat 13g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 645mg sodium, Carbohydrate 24g carbohydrate (0 sugars, Fiber 6g fiber), Protein 39g protein. Diabetic Exchanges
CRISPY BREADED TILAPIA
Steps:
- Combine panko, parsley, and salt on a dinner plate. Mix egg and milk together in a bowl.
- Dip fillets into the milk mixture and shake off excess. Lightly dredge in panko mixture.
- Heat oil in a large, nonstick skillet over medium heat. Add fillets and cook until golden brown on 1 side, about 4 minutes. Turn and cook until fillets are no longer translucent in the center and they easily flake with a fork, about 5 minutes more. Serve immediately.
Nutrition Facts : Calories 245.5 calories, Carbohydrate 14.6 g, Cholesterol 87.8 mg, Fat 10.4 g, Fiber 0.1 g, Protein 26.9 g, SaturatedFat 1.4 g, Sodium 1478 mg, Sugar 0.3 g
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