#108 :: Baked Tilapia

This is a good, quick fix (only 12 minutes!) when you want something light and healthy! We had brown rice on the side. A little plain, even though the fish has good flavor....but perfect when you need dinner PDQ and are avoiding the fast food like we are!

Ingredients

• Butter cooking spray
• 4 (6 to 8-ounce) tilapia fillets
• Salt and freshly cracked black pepper
• 1 lime, finely grated zest and juice
• 2 tablespoons butter

Directions

Preheat oven to 375 degrees F. Coat a large cast iron pan with a nonstick butter spray.

Rinse fish and pat dry; place on the prepared baking sheet. Season each fillet with salt, cracked pepper, lime zest and lime juice. Add fish to the pan. Place a pat of butter on each fillet and cook in the oven for 8 to 12 minutes.

Makes 4 servings

Recipe from Paula's Best Dishes on Food Network

Star Rating: 4 out of 5 stars

#97 :: Herb Tilapia with Green Beans

This is a one pan meal! It had the potential to be really good, but the crust didn't stick to my fish! Most of it ended up stuck to the bottom of the pan -- not burned, just stuck....and I'm not really sure why. It's said to cook over med/high heat (so I used medium), plenty of butter in the pan, followed the instructions to the letter.....all I can think is that the heat should have been higher so they spent less time in the pan. I got the perfect golden color I was looking for, it just wouldn't stick to the fish! Anyway, the important part is that the flavor was good, even if most of the fish had crumbled coatings. (Luckily we got one piece that turned out alright, so we were able to use it for the photo).

Ingredients

• 2 tablespoons all-purpose flour
• 2 teaspoons chopped fresh oregano, plus more for garnish (we used 1 tsp. dried)
  
• 2 tablespoons chopped fresh parsley (we used 1 tsp. dried)
• Kosher salt and freshly ground pepper
• 4 6-ounce tilapia fillets
• 4 tablespoons unsalted butter
• 1/2 pound thin green beans or haricots verts
• 1 clove garlic, chopped
• 1 cup grape or cherry tomatoes, halved (we skipped the tomatoes!)
  
• Juice of 1 lemon

Directions

Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.

Place a large skillet over medium-high heat. Dredge the fish in the flour mixture, shaking off the excess. Melt 3 tablespoons butter in the skillet, then add 2 fillets and cook until golden brown on the bottom, about 4 minutes. Flip and cook through, 1 to 2 more minutes. Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.

Add the green beans and garlic to the skillet and cook about 2 minutes. Season with salt and pepper, then add the tomatoes and cook until just softened, about 1 more minute. Stir in the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 more minutes. Remove from the heat and stir in the remaining 1 tablespoon butter until just melted.

Divide the fish and vegetables among plates. Garnish with oregano.

Makes 4 servings.

Recipe from Food Network

Star Rating: 4 out of 5 stars

#94 :: Broiled Tilapia Parmesan

This entire dinner cooked in just 30 minutes (Tilapia 7 minutes, Rice 10 minutes, Broccoli 30 minutes). The Parmesan sauce was extremely simple to whip up, and it was so good it melted in your mouth. Boil-In-A-Bag rice and roasted broccoli were just as fast and easy to prepare. Quick, easy, healthy and delicious.....the best kind of meal!

Ingredients

• 1/2 cup Parmesan cheese
• 1/4 cup butter, softened
• 3 tablespoons mayonnaise
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon dried basil
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon onion powder
• 1/8 teaspoon celery salt
• 2 pounds tilapia fillets

Directions

1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

**Roasted Broccoli: Place broccoli florets on a baking pan, drizzle them with olive oil, sprinkle salt & pepper, and roast in the oven at 400 for 20 minutes. Remove from the oven, sprinkle Parmesan, and roast for another 10 minutes.


Makes 8 servings.

Recipe from AllRecipes

Star Rating: 5 out of 5 stars