My favorite Tilapia recipes. I know some of them say other fish in the title but I do all these with tilapia.
Broccoli Stuffed Sole
Ingredients:
2 tablespoons butter, melted
2 tablespoons lemon juice
1 teaspoon salt
¼ teaspoon pepper
1 package frozen chopped broccoli (10 ounces), thawed and drained
1 cup cooked rice
1 cup reduced fat shredded cheddar cheese
8 sole or whitefish fillets
Paprika
Method:
1. In a small bowl combine the butter, lemon juice, salt and pepper.
2. In another bowl combine broccoli, rice, cheese and ½ of butter mixture.
3. Spoon ½ cup of rice mixture into each fillet. Roll up and place seam side down in a baking dish coated with nonstick spray. Pour remaining butter mixture over roll ups.
4. Bake uncovered at 350 degrees for 25 minutes or until fish flakes easily with a fork. Baste with pan drippings, sprinkle with paprika and serve.
Makes 8 servings: 190 cals 6g fat 8g carbs 26g protein
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Dijon Crusted Fish
Ingredients:
3 tablespoons reduced-fat mayonnaise
2 tablespoons grated Parmesan cheese, divided
1 tablespoon lemon juice
2 teaspoons Dijon mustard
1 teaspoon horseradish
4 tilapia fillets (5 ounces each)
1/4 cup dry bread crumbs
2 teaspoons butter, melted
Method:
In a small bowl, combine the mayonnaise, 1 tablespoon Parmesan cheese, lemon juice, mustard and horseradish. Place fillets on a baking sheet coated with cooking spray. Spread mayonnaise mixture evenly over fillets.
In a small bowl, combine the bread crumbs, butter and remaining Parmesan cheese; sprinkle over fillets. Bake at 425° for 13-18 minutes or until fish flakes easily with a fork. Yield: 4 servings.
One serving: 1 fillet
Calories: 214
Fat: 8 g
Carbohydrate: 7 g
Protein: 29 g
Diabetic Exchange:
4 very lean meat, 1-1/2 fat, 1/2 starch.
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Oven Fried Fish
** Tastes just like regular fish sticks but without half the fat.
Ingredients:
4 4-ounce cod fillet, or other fish fillet
Non stick cooking spray
3 tablespoons seasoned fine dry bread crumbs
3 tablespoons cornmeal
¼ teaspoon lemon-pepper seasoning
1 tablespoon cooking oil
1 slightly beaten egg white
Methods:
1. Spray a shallow baking pan with nonstick spray and set aside. Thaw fish in refrigerator ( if frozen). Once thawed, rinse fish and pat dry.
2. In a Ziploc bag combine the bread crumbs, cornmeal, and lemon pepper seasoning. Add oil and toss to combine.
3. Put egg white in a small bowl. Dip one side of fish in egg, then dip into bread crumb mixture.
4. Place fish fillets, crumb side up, in prepared baking pan. Bake uncovered at 500 degrees for 6-8 minutes for each ½ inch of fish thickness. Cook until fish flakes easily with a fork.
160 cals
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Tilapia Parmesan
Ingredients:
2 Tilapia fillets (4 oz each)
2 tablespoons grated parmesan cheese
1 tablespoon butter, softened
2 ¼ teaspoon mayonnaise
1 ½ teaspoons lemon juice
1/8 teaspoon each dried basil, black pepper, onion powder and celery salt
Method:
1. In a small bowl mix together the parmesan, butter, mayonnaise, lemon juice, and
seasonings.
2. Arrange fillets on prepared pan. Broil a few inches from the heat for 2 to 3
minutes. Flip fillets over and broil for a couple more minutes. Remove fillets from
oven and cover them with the parmesan cheese mixture on top side. Broil for 2
minutes longer, or until topping is browned and fish flakes easily with a fork.
2 servings: 240 cals
