Tag Archives: tilapia

Tilapia Piccata

Tilapia Piccata Recipe

Ingredients

  • 4 tilapia fillets (about 6 oz. each)
  • Salt
  • 1/4 cup all-purpose flour
  • 2 tablespoons olive oil
  • 3 tablespoons unsalted butter
  • 1/2 cup white wine
  • 1/4 cup lemon juice
  • 1 tablespoon capers
  • 2 tablespoons finely chopped fresh parsley

Directions

1. Sprinkle fish lightly with salt and dredge in flour on both sides to coat. Warm 1 Tbsp. each oil and butter in a large skillet over medium-high heat until butter melts. Sauté 2 fillets, turning once, until browned on both sides and cooked through, 3 to 4 minutes total. Transfer to a plate; cover with foil to keep warm. Repeat with another Tbsp. oil and butter and remaining fish.

2. Pour wine and lemon juice into skillet and bring to a boil. Remove from heat and stir in capers, parsley and remaining 1 Tbsp. butter; keep stirring until butter melts. Place each fillet on a plate, pour sauce over fish and serve immediately.

All You, January 2012

Nutritional Information

Amount per Serving

  • Calories: 414
  • Fat: 21g
  • Saturated fat: 8g
  • Protein: 43g
  • Carbohydrate: 8g
  • Fiber: 0.0g
  • Cholesterol: 133mg
  • Sodium: 479mg
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Almond – Crusted Tilapia

Ingredients

2 eggs

1 teaspoon lemon pepper

1 teaspoon garlic pepper

1 cup ground almonds

1 cup freshly grated Parmesan cheese

8 (6 ounce) tilapia fillets

1/4 cup all-purpose flour for dusting

6 tablespoons butter

salt to taste

1 cup freshly grated Parmesan cheese

8 sprigs parsley

8 lemon wedges

Directions

  1. Beat the eggs with the lemon pepper and garlic pepper until blended; set aside. Stir together ground almonds with 1 cup of Parmesan cheese in a shallow dish until combined; set aside. Dust the tilapia fillets with flour, and shake off excess. Dip the tilapia in egg, then press into the almond mixture.
  2. Melt butter in a large skillet over medium-high heat. Cook tilapia in melted butter until golden brown on both sides, 2 to 3 minutes per side. Reduce heat to medium, and season fillets with salt if desired. Sprinkle the tilapia with the remaining Parmesan cheese, cover, and continue cooking until the Parmesan cheese has melted, about 5 minutes.
  3. Transfer the tilapia to a serving dish, and garnish with parsley springs and lemon wedges to serve. Keep in mind if you’re tilapia filets are smaller (3-4 oz) then you can eat 1 1/2-2 filets per serving, since this recipe calls for 6 oz. filets.

Nutrition

amount per serving

Serves 8

Calories 424

Carbohydrates 9 g

Cholesterol155 mg

Fat 22.4 g

Fiber 1.9 g

Protein 46.9 g

Sodium 640 mg

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Baked Costa Rican – Syle Tilapia with Pineapples, Black Beans and Rice

Picture of Baked Costa Rican-Style Tilapia with Pineapples, Black Beans and Rice Recipe

Ingredients

  • 1 cup long-grain white rice
    (or Quinoa if you prefer that)
  • 2 cups low-sodium chicken broth
  • 1/4 cup freshly squeezed orange juice
  • 1 lime, juiced
  • 2 tablespoons Grapeseed Oil
  • 1/4 cup finely chopped fresh cilantro, plus more for garnish
  • 2 garlic cloves, minced
  • 1 teaspoon sugar
  • Kosher salt and freshly ground black pepper
  • 4 (5 to 7-ounce) tilapia fillets, rinsed and patted dry
  • 2 cups jarred or homemade tomato salsa
  • 1 (15-ounce) can black beans, drained and rinsed
  • 2 cups diced fresh pineapple
  • 2 limes, thinly sliced

Directions

Combine the rice (or Quinoa – it cooks the same as rice) and chicken broth in a pot over medium heat and bring to a boil. Reduce the heat to low, cover, and cook until the rice (or Quinoa) is tender and has absorbed all of the liquid, about 20 minutes.

Preheat the oven to 400 degrees F.

In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 tablespoons of the cilantro, the garlic, and sugar; season with salt and pepper. Add the tilapia fillets to the marinade, turning to coat. Marinate in the refrigerator for 20 minutes, turning occasionally.

Stir together the cooked rice, salsa, beans, pineapple, and remaining 2 tablespoons of the cilantro in a 2 or 3-quart baking dish. Remove the tilapia from the marinade, reserve the marinade, and lay the fish fillets over the rice mixture, overlapping if necessary. Pour the reserved marinade over the fish. Shingle the lime slices over the fish. Bake until the fish flakes easily, is opaque, and cooked through, 25 to 30 minutes. Garnish with chopped cilantro before serving.

Makes 4 servings. Calories were calculated using Quinoa and fresh pineapple.

Nutrition Facts
User Entered Recipe
  4 Servings
Amount Per Serving
  Calories 557.5
  Total Fat 13.7 g
  Saturated Fat 1.9 g
  Polyunsaturated Fat 5.4 g
  Monounsaturated Fat 1.8 g
  Cholesterol 85.0 mg
  Sodium 1,133.1 mg
  Potassium 1,320.8 mg
  Total Carbohydrate 65.2 g
  Dietary Fiber 10.7 g
  Sugars 14.0 g
  Protein 47.4 g
  Vitamin A 16.6 %
  Vitamin B-12 6.9 %
  Vitamin B-6 15.5 %
  Vitamin C 60.0 %
  Vitamin D 0.0 %
  Vitamin E 4.7 %
  Calcium 8.7 %
  Copper 37.4 %
  Folate 29.9 %
  Iron 41.5 %
  Magnesium 17.4 %
  Manganese 96.4 %
  Niacin 22.7 %
  Pantothenic Acid     5.2 %
  Phosphorus     58.3 %
  Riboflavin 94.7 %
  Selenium 6.7 %
  Thiamin 18.4 %
  Zinc 8.5 %

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Tilapia with Warm Olive Salsa

Here’s another great way to prepare fish. I like to serve mine with a ton of garlic-y green beans but a side salad or warm quinoa pilaf would be great as well (in addition to the veggies, of course!). I happened to have large Feta cheese stuffed green olives at home so that is what I used and I loved the extra flavor it added.

Tilapia with Warm Olive Salsa Recipe

Ingredients

  • Cooking spray
  • 1 cup chopped tomato (about 1/3 pound)
  • 12 small pimiento-stuffed olives, chopped
  • 2 tablespoons chopped fresh parsley
  • 1 1/2 teaspoons chopped fresh oregano, divided
  • 4 (6-ounce) tilapia fillets, rinsed and patted dry
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 lemon wedges (optional)
  • 1 tablespoon extra-virgin olive oil (or grapeseed oil)

Directions

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add tomato; cook 1 minute or until thoroughly heated. Combine cooked tomato, olives, parsley, and 3/4 teaspoon oregano in a small bowl; keep warm.

2. Wipe pan dry with a paper towel; return pan to medium-high heat. Re-coat pan with cooking spray. Sprinkle fillets evenly with 3/4 teaspoon oregano, salt, and pepper. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Squeeze 1 lemon wedge over each fillet; drizzle each evenly with oil. Top evenly with olive salsa.

Nutritional Information

Amount per Serving – serves 4 (keep in mind each serving is for 6 oz. of fish, in case your filets are smaller)

  • Calories: 218
  • Calories from fat: 32%
  • Fat: 8g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 1.1g
  • Protein: 34.8g
  • Carbohydrate: 3.1g
  • Fiber: 1g
  • Cholesterol: 85mg
  • Iron: 1.4mg
  • Sodium: 485mg
  • Calcium: 36mg

Cooking Light Fresh Food Fast
2009

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Artichoke & Parmesan topped Tilapia

Artichoke-Parmesan Stuffed Tilapia Recipe

Serves 4

Ingredients

  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 thin (5-ounce) tilapia fillets
  • 1 (6-ounce) jar water-packed marinated artichokes, drained and chopped
  • 1 slice whole-grain bread, cubed
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 2 teaspoons olive oil
  • 4 teaspoons chopped fresh parsley

Directions

Preheat oven to 375°. Sprinkle salt and pepper over both sides of tilapia fillets; place in a baking dish and set aside. Combine artichokes, bread cubes, Parmesan cheese, and oregano in a medium bowl; mix well. Drizzle each fillet with 1/2 teaspoon olive oil; top with 1/4 of the artichoke mixture. Bake until fish pulls apart easily with a fork (about 15 minutes). Sprinkle each serving with 1 teaspoon chopped fresh parsley just before serving. Keep in mind that if your filets are on the smaller side (3 oz) then you can have 1 1/2 – 2 filets per serving, since this recipe calls for each serving to be 5 oz.

Nutritional Information
Amount Per Serving
Servings: 4

  • Calories: 241
  • Fat: 7g
  • Saturated fat: 2g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1g
  • Protein: 40g
  • Carbohydrate: 6g
  • Fiber: 1g
  • Cholesterol: 82mg
  • Iron: 2mg
  • Sodium: 265mg
  • Calcium: 45mg

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Broiled Tilapia Gyro

Here’s a different way to try your traditional lamb Gyro.

Broiled Tilapia Gyros
from Cooking Light

Ingredients

Fish:
1 1/2 pounds tilapia fillets
1 1/2 tablespoons olive oil
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
Cooking spray

Tzatziki:
3/4 cup plain 2% reduced-fat Greek yogurt
2 teaspoons chopped fresh dill
1 1/2 teaspoons fresh lemon juice
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 garlic cloves, minced

Remaining ingredients:
4 (2.75-ounce) Mediterranean-style wheat flatbreads (Pitas)
1/2 cup vertically sliced red onion (about 1/2 small onion)
1 ripe avocado, peeled and cut into 12 thin slices
1 medium tomato, thinly sliced
1/2 small English cucumber, thinly sliced (about 1/2 cup)

Preparation

Preheat broiler.

To prepare fish, brush fish with oil; sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt.

Place fish on a broiler pan coated with cooking spray. Broil 6 minutes or until fish flakes easily when tested with a fork or desired degree of doneness.

To prepare tzatziki, combine yogurt and next 5 ingredients (through garlic) in a food processor or blender; pulse until smooth.

Spread 2 tablespoons tzatziki in the center of each flatbread. Divide fish evenly among flatbreads. Top each serving with 2 tablespoons onion, 3 avocado slices, 2 tomato slices, and about 6 cucumber slices; fold in half.

Nutritional Information
Amount per serving
Yield: 4 servings (serving size: 1 filled gyro)

  • Calories: 479
  • Fat: 16.8g
  • Saturated fat: 3.7g
  • Monounsaturated fat: 9.4g
  • Polyunsaturated fat: 2.2g
  • Protein: 46.1g
  • Carbohydrate: 39.7g
  • Fiber: 9.4g
  • Cholesterol: 88mg
  • Iron: 3.5mg
  • Sodium: 538mg
  • Calcium: 120mg

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Tilapia: take two!

Looking for a different way to eat your tilapia instead of just pan frying or baking it with a marinade or seasoning on it? Give this recipe a try for a nice change! You’ll be glad you did!

 

Dijon Fish cakes with Greens

from realsimple.com

Ingredients

4 6-ounce tilapia fillets
sea salt and black pepper
1/2 cup light mayonnaise (or Greek yogurt)
2 large eggs
2 tablespoons chopped fresh dill (I use 1 – 1 ½ TBSP. dried)
1 tablespoon plus 1 teaspoon Dijon mustard
3/4 cup panko (I like to make my crumbs out of toasted Ezekiel bread)
2 tablespoons canola oil
2 tablespoons     grape seed or olive oil
1 1/2 tablespoons red wine vinegar
5 ounces salad greens

Directions

 

  1. Heat oven to 400° F. Place the tilapia on a rimmed baking sheet and season with ¾ teaspoon salt and ¼ teaspoon pepper. Bake until cooked through, 10 to 12 minutes. Let cool and flake into small pieces.
  2. In a medium bowl, combine the mayonnaise (or Greek yogurt), eggs, dill, and 1 tablespoon of the mustard. Fold in the tilapia and bread crumbs. Form the mixture into 8 cakes and chill for at least 30 minutes. Heat the canola oil in a large nonstick skillet over medium heat. Cook the tilapia cakes until golden, 3 to 5 minutes per side.
  3. Meanwhile, in a large bowl, whisk together the grape seed (or olive) oil, vinegar, the remaining 1 teaspoon of mustard, ½ teaspoon salt, and ¼ teaspoon pepper. Add the salad greens and toss to combine. Serve with the fish cakes.

Serves 4

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