Tilapia fillets reduced sodium chicken broth flour lemon juice and 2 more fish fillets in a pouch wish bone wish bone italian dressing tomato yogurt fresh dill sugar and 3 more.
Baked potato in oven. Rinse your tilapia fillets gently pat them dry and then place them on a baking sheet thats been greased with oil or cooking spray. In a small bowl mix remaining ingredients. You can adjust the garlic level in the pesto to suit your familys tastes. The firm texture and mild flavor of tilapia make it ideal for a variety of cooking methods.
Preheat oven to 4000. Preheat your oven to 4000f. Place the flour in a shallow dish. This is a great technique because you can cook a meal of oven roasted tilapia over rice in less than 20 minutes.
A homemade spinach and pecan pesto makes a tasty and nutritious sauce for oven baked tilapia fillets. Preheat oven to 4250. Pan fried broiled baked or braised tilapia readily absorbs the robust flavor of spicy marinades creamy sauces and subtle seasonings. The great thing about tilapia is that you can basically go into your spice cabinet and season it with whatever you want.
Mix together butter garlic red pepper flakes lemon juice and zest then pour over. Rinse tilapia fillets in cold water and pat dry with paper towels. Bake covered 10 minutes. Place tilapia in a greased 11x7 in.
Lightly press the fillets down with a spatula until the fish sticks to the pan. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner. Bake until fish just begins to flake easily with a fork 5 8 minutes. Gently press each fillet into the flour to coat and shake off the excess flour.
Tilapia tends to be thinner so the cooking time will be less than other fish. To bake tilapia start by pre heating your oven to 375 0f and lightly brush a glass cooking dish with olive oil. Plus a 6 ounce fillet only has about 125 calories and about 1 gram of fat. Bake in the oven for 56 minutes or until you see the fish start to lift.
Season tilapia with salt and pepper and place on a small baking sheet.