Bakedtilapiawfonduesauceandcrab Recipes

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BAKED TILAPIA



Baked Tilapia image

I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 8

4 tilapia fillets (6 ounces each)
3 tablespoons butter, melted
3 tablespoons lemon juice
1-1/2 teaspoons garlic powder
1/8 teaspoon salt
2 tablespoons capers, drained
1/2 teaspoon dried oregano
1/8 teaspoon paprika

Steps:

  • Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.

Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.

EASY BAKED TILAPIA



Easy Baked Tilapia image

This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful.

Provided by F_Gory

Categories     Seafood     Fish     Tilapia

Time 35m

Yield 4

Number Of Ingredients 6

4 (4 ounce) fillets tilapia
2 teaspoons butter
¼ teaspoon Old Bay Seasoning TM, or to taste
½ teaspoon garlic salt, or to taste
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper

Steps:

  • Preheat the oven to 375 degrees F (190 degrees F). Grease a 9x13 inch baking dish.
  • Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
  • Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

Nutrition Facts : Calories 171.6 calories, Carbohydrate 7.3 g, Cholesterol 46.4 mg, Fat 3.6 g, Fiber 2.7 g, Protein 24.8 g, SaturatedFat 1.6 g, Sodium 354.3 mg

BAKED TILAPIA



Baked Tilapia image

Kate Sherwood's recipe from the November 2012 issue of Nutrition Action Health Letter. Quick. Easy. Tasty. She says, "Herbes de Provence is a magical combination of basic, fennel seed, thyme, lavender, and other herbs that makes this dish taste like sunshine in Saint-Tropez. Look for it in the spice aisle." Per 2 cups serving: Calories 380; Total Fat 16 g; Sat Fat 2.5 g; Protein 26 g; Carbs 28 g; Fiber 4 g; Sodium 440 mg.

Provided by mersaydees

Categories     Tilapia

Time 40m

Yield 4 serving(s)

Number Of Ingredients 8

1 lb yukon gold potato, peeled and thinly sliced
1 onion, thinly sliced
3/4 teaspoon kosher salt, divided
4 tilapia fillets, about 1 pound
1 (15 ounce) can no-salt-added diced tomatoes
1/2 cup white wine
1/4 cup extra virgin olive oil
1 teaspoon herbes de provence

Steps:

  • Preheat oven to 450°F.
  • In a 13"x9" baking dish, arrange half the potatoes in a single layer. Cover with all the onions. Sprinkle with ¼ teaspoon of salt. Lay the fish filets in the dish, overlapping the thinner parts of the filets. Pour the tomatoes and wine over the fish and season with ¼ teaspoon of salt.
  • Arrange the remaining potato slices on top of the fish. Drizzle with the oil and season with ¼ teaspoon of salt and the herbes de Provence.
  • Bake for 10 minutes. Reduce the oven to 200°F.
  • Bake for another 10 minutes.

Nutrition Facts : Calories 391.3, Fat 15.9, SaturatedFat 2.7, Cholesterol 62.5, Sodium 410, Carbohydrate 30.4, Fiber 3.6, Sugar 5, Protein 28.4

BAKED TILAPIA WITH DILL SAUCE



Baked Tilapia With Dill Sauce image

Make and share this Baked Tilapia With Dill Sauce recipe from Food.com.

Provided by Kelly0412

Categories     < 30 Mins

Time 30m

Yield 4 fillets, 4 serving(s)

Number Of Ingredients 9

4 (4 ounce) tilapia fillets (or any white fish)
salt and pepper, to taste
1 tablespoon cajun seasoning
1 lemon, thinly sliced
1/4 cup fat-free mayonnaise
1/2 cup plain fat-free yogurt
1/8 teaspoon garlic powder
1 teaspoon fresh lemon juice
2 tablespoons fresh dill

Steps:

  • Preheat the oven to 350°F (175°C). Lightly grease a 9x13 inch baking dish.
  • Season tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. (about 2 slices per fillet so it covers most of the fish).
  • Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
  • While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.

Nutrition Facts : Calories 142.1, Fat 2.5, SaturatedFat 0.8, Cholesterol 58.9, Sodium 203.1, Carbohydrate 5.9, Fiber 0.7, Sugar 3.8, Protein 24.8

BAKED TILAPIA W/ FONDUE SAUCE AND CRAB



Baked Tilapia W/ Fondue Sauce and Crab image

Make and share this Baked Tilapia W/ Fondue Sauce and Crab recipe from Food.com.

Provided by Stephanie Z.

Categories     Tilapia

Time 40m

Yield 2 serving(s)

Number Of Ingredients 11

1 tablespoon light butter
2 tablespoons flour
salt and pepper
1/8 teaspoon nutmeg
3/4 cup skim milk
3/8 cup fat free sharp cheddar cheese or 3/8 cup reduced-fat sharp cheddar cheese, grated
6 1/2 ounces canned crabmeat, drained
1/8 cup sherry wine
1 lb tilapia fillet, skinned and boned (or other white fish)
1/4 teaspoon paprika
salt and pepper

Steps:

  • Preheat oven to 400.
  • For the sauce, melt the butter in a pan. Stir in the flour and nutmeg until smooth.
  • Gradually stir in the milk. Cook until smooth and thickens a little.
  • Add the cheese, and stir until melted. Add in the sherry and crab meat, mixing well to coat the crab.
  • Season tilapia with salt and pepper. Place the tilapia in an 8x8 pan.
  • Pour the fondue-crab sauce over the tilapia.
  • Sprinkle with the paprika.
  • Bake at 400 for 25-30 minutes.

Nutrition Facts : Calories 475.3, Fat 9.4, SaturatedFat 4.2, Cholesterol 205, Sodium 515.9, Carbohydrate 13.3, Fiber 0.3, Sugar 0.7, Protein 69.3

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