Tilapia With Roasted Garlic Potato Crust Recipes

POTATO-CRUSTED TILAPIA

Steps:

• Combine shredded potatoes, shallot, honey mustard, red pepper flakes, garlic salt, and black pepper in a bowl. Spread each portion of fish with 1 teaspoons mayonnaise and top with 1/4 the potato mixture, pressing onto the fish.
• Heat oil in a large nonstick skillet over medium-high heat. Carefully place fish in the skillet, potato-side down and cook until crispy and browned, 4 to 5 minutes. Turn fish over gently, reduce heat to medium, and continue cooking until fish flakes easily using a fork, 4 to 5 minutes more.
• Serve fish with lemon wedges.

HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP

Steps:

• Preheat oven to 400F.
• Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
• Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
• To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.

SHEET PAN BAKED TILAPIA AND ROASTED VEGGIES

Steps:

• Preheat oven to 400 degrees F.
• Place veggies on baking sheet and drizzle with 2 tablespoons olive oil. Sprinkle with salt and pepper, mix, and then push to the sides of the pan.
• In a small bowl, mix remaining 2 tablespoons olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder together. Place tilapia on pan between the veggies and rub the marinade on all sides of the fillets. Sprinkle tilapia with salt and pepper.
• Bake for 12-15 minutes or until fish reaches 145 degrees F and flakes easily. Serve immediately.

BAKED TILAPIA WITH TOMATOES AND POTATOES

Steps:

• Preheat the oven to 400 degrees F. Toss the potatoes with 1 tablespoon olive oil, 1 teaspoon thyme, 1/4 teaspoon salt, and pepper to taste in a bowl. Coat a rimmed baking sheet with cooking spray; add the potatoes and spread in an even layer. Roast until browned and crisp, tossing halfway through, about 35 minutes.
• Meanwhile, toss the tomatoes, olives, capers and garlic with 1 teaspoon olive oil, 2 tablespoons vinegar and 1 teaspoon thyme in a bowl. Coat another baking sheet with cooking spray; add the tomato mixture and spread in an even layer. Roast until softened, 15 minutes.
• Mix the remaining 2 teaspoons olive oil and 1 teaspoon thyme, 2 tablespoons vinegar, 1/4 teaspoon salt, and pepper to taste in a bowl; brush on the fish. Place the fish on top of the roasted tomato mixture and return to the oven until just cooked through, about 10 minutes. Divide among plates and serve with the potatoes.

BAKED LEMON-GARLIC TILAPIA AND POTATOES IN FOIL

Steps:

• Preheat the oven to 375 degrees F (190 degrees C). Spray foil with cooking spray.
• Place equal amounts of diced potato and red bell pepper in the middle of each piece of foil and sprinkle with 1/2 of the seafood seasoning. Dot 1 1/2 teaspoons of butter on top of the potatoes.
• Add 1 tilapia fillet to each packet of potatoes. Sprinkle fillet with remaining seafood seasoning. Dot remaining 1 1/2 teaspoons butter on top of the fillets.
• Cut 1/2 of the lemon into thin slices and place 1 to 2 lemon slices on top of each fillet. Seal foil packets and crimp edges tightly.
• Bake in the preheated oven until tilapia flakes easily with a fork, about 25 minutes.
• Open packets carefully and vent steam. Squeeze remaining lemon juice over the tilapia and serve immediately.