Greek Tilapia Recipes

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GREEK-STYLE TILAPIA



Greek-Style Tilapia image

This healthy Mediterranean fish dish is ready in 30 minutes.

Categories     fish     lemon     greek     oregano     tilapia

Time 30m

Yield 4

Number Of Ingredients 5

2 lemons
1 1/2 lb. tilapia fillets
1 tbsp. fresh oregano leaves
1 pt. grape tomatoes
8 oz. orzo

Steps:

  • Preheat oven to 400°F. From lemon(s), grate 1/2 teaspoon peel and squeeze 1/4 cup juice.
  • In 13" by 9" glass or ceramic baking dish, arrange tilapia fillets. Evenly sprinkle fillets with lemon juice and peel, chopped oregano, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add tomatoes to baking dish around tilapia; cover with foil and roast 16 to 18 minutes or until tilapia is opaque throughout and tomatoes are tender.
  • Meanwhile, heat covered 4-quart saucepan of salted water to boiling on high. Add orzo and cook as label directs. Drain well.
  • Serve tilapia, tomatoes, and orzo with juices from baking dish.

Nutrition Facts : Calories 395 calories

GREEK TILAPIA OVER WILTED SPINACH



Greek Tilapia over Wilted Spinach image

This would be a wonderful treat for any luncheon or special occasion dinner! Perfectly delicate and tender, tilapia prepared this way is likely to win over even the pickiest of eaters. (Just don't tell them it's spinach... That can be our little secret.)

Provided by Scott Anderson

Categories     Fish

Time 25m

Number Of Ingredients 12

2 tilapia fillets (you can substitute haddock, cod or halibut)
8 sweet grape tomatoes, sliced
1 clove garlic, thinly sliced
1 Tbsp chopped fresh italian-leaf parsley
3 Tbsp fresh lime juice
2 large shallots, diced
1 Tbsp grapeseed oil
8 oz baby spinach
1/3 c wisconsin feta cheese, keep 1 tbsp reserved for garnish
pinch fresh ground black pepper
pinch fresh ground sea salt
1 tsp fresh lemon zest pieces

Steps:

  • 1. Preheat oven 350F. Place fillets and tomatoes in a glass baking dish. Sprinkle garlic and parsley over top and finish with lime juice. Cover with foil and bake for 15 to 20 minutes, until fish is opaque and flakes easily with a fork.
  • 2. In a skillet over medium-high heat, saute shallots in oil for 1 minute. Reduce heat to medium and add spinach, cooking until wilted, about 5 minutes. Stir in feta and heat until melted and evenly distributed.
  • 3. To serve, place 3/4 cup spinach-feta mixture on each plate and lay 1 fillet over top, finishing with half of tomatoes. Garnish with fresh cracked black pepper, salt, a few pieces of fresh lemon zest and sprinkle on reserved feta.

GREEK ROASTED TILAPIA FILLETS (LOW FAT)



Greek Roasted Tilapia Fillets (Low Fat) image

Tilapia has a really great, extremely subtle flavor and it doesn't dry out as easily as many other varieties of fish. This tilapia is topped with a mixture of tomatoes, feta and fresh parsley and then baked. You'll get a large portion for few calories. Just be sure to season the fillets directly with salt. That will really make a difference. From The Most Decadent Diet Ever cookbook by Devin Alexander, author of The Biggest Loser Cookbook.

Provided by Crafty Lady 13

Categories     Greek

Time 37m

Yield 2 serving(s)

Number Of Ingredients 8

olive oil flavored cooking spray
1 1/2 tablespoons minced fresh garlic
1 teaspoon extra virgin olive oil
1/3 cup chopped fresh flat-leaf parsley
2/3 cup roma tomato, seeded and chopped
1 3/4 ounces reduced-fat feta cheese, crumbled (about 1/3 cup)
1/2 lb tilapia fillet, bones removed
salt and pepper

Steps:

  • Preheat the oven to 400°F.
  • Lightly mist a medium ovenproof baking dish with spray.
  • Mix the garlic, olive oil, parsley, tomatoes, and feta in a medium bowl.
  • Lightly mist both sides of the tilapia fillets with spray, and then season both sides with salt and pepper to taste. Lay the fillets side by side, barely touching, in the prepared baking dish. Top evenly with the tomato mixture. Bake for 13 to 17 minutes, or until the tilapia flakes and is no longer translucent. Serve immediately.

Nutrition Facts : Calories 153.3, Fat 4.4, SaturatedFat 1, Cholesterol 56.8, Sodium 68.8, Carbohydrate 5.2, Fiber 1.2, Sugar 1.7, Protein 24.1

GRILLED TILAPIA



Grilled Tilapia image

Easy, flavorful tilapia grilled over flames!

Provided by rjholtz

Categories     Seafood     Fish     Tilapia

Time 1h20m

Yield 4

Number Of Ingredients 8

⅓ cup olive oil
1 teaspoon lemon-pepper seasoning, or to taste
1 teaspoon ground cumin, or to taste
1 teaspoon paprika, or to taste
1 teaspoon dried mustard, or to taste
garlic powder, or to taste
4 (4 ounce) fillets tilapia
cooking spray

Steps:

  • Mix olive oil, lemon pepper, cumin, paprika, dried mustard, and garlic powder together in a small bowl. Brush each tilapia fillet with mixture using a pastry brush. Flip; brush the other side. Cover with aluminum foil and refrigerate for 1 hour.
  • Preheat an outdoor grill for high heat and lightly oil the grate.
  • Spray a large piece of foil with cooking spray and place on the grill. Transfer tilapia onto the foil.
  • Cook fillets on the preheated grill until they're easily flaked with a fork, about 5 minutes per side. Serve.

Nutrition Facts : Calories 282 calories, Carbohydrate 1.3 g, Cholesterol 41 mg, Fat 20 g, Fiber 0.4 g, Protein 23.5 g, SaturatedFat 2.8 g, Sodium 166.8 mg, Sugar 0.3 g

THIS BROILED TILAPIA WITH YOGURT AND HERBS IS JUST 182 CALORIES



This Broiled Tilapia With Yogurt and Herbs Is Just 182 Calories image

Parcook the tilapia before slathering on the sauce to brown it slightly. Look for fillets with even thickness, but if you can't find them, fold the thin end of the fillet under itself to encourage even cooking. Serve this with a New Zealand Sauvignon Blanc or American Pinot Gris--both pick up on the floral and herbal notes and accentuate the topping's acidity.

Provided by Barton Seaver

Time 30m

Yield Serves 4 (serving size: 1 fillet)

Number Of Ingredients 7

4 skinless tilapia, flounder, or catfish fillets (about 1 1/4 lb. total)
1/8 teaspoon kosher salt
Olive oil or canola cooking spray
2 1/2 tablespoons plain 0% fat-free Greek yogurt
1 1/2 tablespoons mayonnaise
1 tablespoon cooking sherry or Madeira, preferably amontillado sherry or rainwater Madeira
1 tablespoon chopped fresh herbs, such as tarragon or dill (about 2 sprigs)

Steps:

  • Season fish with salt and let stand 20 minutes. Pat dry with a paper towel.
  • Grease a baking sheet, or line it with aluminum foil and spray with cooking spray. Place fish on sheet, folding the last 1 inch to 2 inches of the fillet under itself to make the fillet an even thickness.
  • Preheat broiler to high. Combine yogurt, mayonnaise, sherry, and herbs, and stir until fully incorporated.
  • Place fish under the broiler on the highest rack as close to the heat source as possible, ensuring fillets are spread evenly under the heating unit. Broil, rotating if necessary to brown evenly, until browned, 4 to 5 minutes. Remove from oven; spoon sauce over fillets, and spread as thick as possible. Return fish to oven for about 2 minutes. Fish is fully cooked when it flakes easily.

Nutrition Facts : Calories 182, Carbohydrate 0 g, Fat 6 g, Fiber 0 g, Protein 29 g, SaturatedFat 1 g, Sodium 170 mg, Sugar 0 g, UnsaturatedFat 5 g

GREEK TILAPIA



Greek Tilapia image

Make and share this Greek Tilapia recipe from Food.com.

Provided by Firems911

Categories     Greek

Time 35m

Yield 1 serving(s)

Number Of Ingredients 8

3 ounces raw tilapia fillets
1 tablespoon lemon juice
1 medium scallion, chopped
2 small mushrooms, chopped
3 kalamata olives, chopped
2/3 cup canned tomato
1/2 teaspoon dried oregano
1/8 cup feta cheese

Steps:

  • Preheat oven to 425°F
  • In a small baking dish, arrange tilapia fillet and sprinkle with lemon juice, salt and pepper. Scatter green onion, mushroom slices and olives over top. Spoon tomatoes over, adding some of the tomato juices if desired. Sprinkle with oregano. Top with crumbled feta.
  • Cover dish, and bake for approximately 15 minutes, or until fish is opaque and flakes easily with a fork.

GRILLED GREEK FISH



Grilled Greek Fish image

Living in Tampa, we eat a lot of fresh fish, mostly grouper, mahi-mahi and tilapia-all sweet white fish that work well with this marinade. -Judy Batson, Tampa, Florida

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 8

1/3 cup lemon juice
3 tablespoons olive oil
2 tablespoons minced fresh oregano
2 tablespoons minced fresh mint
1 garlic clove, minced
1/2 teaspoon grated lemon zest
1/2 teaspoon Greek seasoning
4 tilapia fillets (6 ounces each)

Steps:

  • In a shallow dish, combine the first seven ingredients. Add the tilapia, turn to coat; cover. Refrigerate for 30 minutes. Drain and discard marinade., Place tilapia on greased grill rack. Cook, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until fish flakes easily with a fork.

Nutrition Facts : Calories 223 calories, Fat 10g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 162mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein. Diabetic Exchanges

GREEK TILAPIA



Greek Tilapia image

While on a trip through the Greek islands, my husband and I had a dish that we loved. I tried to duplicate it by combining several different recipes and came up with this. -Sally Burrell, Idaho Falls, Idaho

Provided by Taste of Home

Categories     Dinner

Time 40m

Yield 4 servings.

Number Of Ingredients 12

4 tilapia fillets (4 ounces each)
4 teaspoons butter
1 large egg
3/4 cup crumbled tomato and basil feta cheese
1/4 cup fat-free milk
1/4 teaspoon cayenne pepper
1 large tomato, seeded and chopped
1/4 cup chopped ripe olives
1/4 cup pine nuts, toasted
1 tablespoon minced fresh parsley
1 tablespoon lemon juice
1/8 teaspoon pepper

Steps:

  • In a large cast-iron or other ovenproof skillet, brown fish in butter., In a small bowl, combine the egg, cheese, milk and cayenne; spoon over fish. Sprinkle with tomato, olives and pine nuts. Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes., In a small bowl, combine the parsley, lemon juice and pepper; drizzle over fish.

Nutrition Facts : Calories 279 calories, Fat 16g fat (6g saturated fat), Cholesterol 123mg cholesterol, Sodium 362mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 2g fiber), Protein 29g protein.

GREEK STYLE TILAPIA



GREEK STYLE TILAPIA image

Categories     Fruit

Yield 4 servings

Number Of Ingredients 5

1 to 2 lemons
1 1/2 lbs tilapia fillets
1 tbsp chopped fresh oregano leaves, plus oreganos sprigs for garnish
1 pt grape tomatoes, each cut lengthwise in half
8 oz orzo pasta

Steps:

  • 1. Preheat oven to 400. From lemons, grate 1/2 teaspoon peel and squeeze 1/4 cup juice 2. In 13" by 9" glass or ceramic baking dish, arrange tilapia fillets. Evenly sprinkle fillets with lemon juice and peel, chopped oregano 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add tomatoes to baking dish around tilapia, cover with foil and roast 16 to 18 minutes or until tilapia is opaque throughout and tomatoes are tender. 3. Meanwhile, heat covered 4 quart saucepan of salted water to boiling on high. Add orzo and cook as label directs. Drain well. 4. Serve tilapia, tomatoes, and orzo with juices from baking dish.

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