Baked Tilapia


More Tilapia! I decided to make this dish last night since I had two remaining vacuumed-sealed frozen filets in the freezer and really didn’t feel like venturing out to the grocery story, and because it’s easy (and quick) to make. It turned out super delicious and just melts in your mouth with a nice buttery flavor, hint of lemon, and little salty tang from the capers.

Baked Tilapia and Green Beans

Ingredients

  • 2 tilapia fillets (6 oz. each)
  • 3 tbsp. butter, melted
  • 3 tbsp. lemon juice
  • 1/8 tsp. kosher salt
  • 1-1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 2 tbsp. capers, drained
  • 1/2 tsp. dried oregano
  • 1/8 tsp. paprika

Directions

  1. Place tilapia in an ungreased 13-in. x 9-in. baking dish.
  2. Season fish with salt, garlic and onion powder.
  3. In a small bowl, combine the butter and lemon juice; pour over the fillets.
  4. Sprinkle with oregano, paprika and capers.
  5. Bake, uncovered, at 425°F for 10-15 minutes or until fish flakes easily with a fork.

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Pan-Seared Tilapia with Cilantro, Soy, Ginger and Avocado


I was perusing recipes yesterday that used avocados, as I had four ripe ones ready to eat and knew I didn’t want to make guacamole or add them to a salad, but rather in some kind of main dish. I came across one from Tyler Florence which sounded delicious using sushi-grade tuna, and decided to try it with the tilapia I had on hand. Needless to say, it was fabulous, in addition to being easy to make. Oh, and it’s healthy, too!

Tilapia with Cilantro Sauce and Avocado

Ingredients

  • 2 big handfuls fresh cilantro leaves, finely chopped
  • 1/2 jalapeño, diced
  • 1 tsp. grated fresh ginger
  • 1 garlic clove, grated
  • 2 limes, juiced
  • 2 tbsp. reduced sodium soy sauce
  • Pinch of granulated sugar
  • Sea salt and freshly ground black pepper
  • 3 tbsp. extra-virgin olive oil
  • 2 Tilapia filets, about 3 oz. each
  • 1 ripe avocado, halved, peeled, pitted, and sliced

Directions

  1. In a mixing bowl, combine the cilantro, jalapeño, ginger, garlic, lime juice, soy sauce, sugar, salt, pepper, and 2 tbsp. of olive oil. Stir the ingredients together until well incorporated.
  2. Place a large skillet over medium-high heat and coat with the remaining 1 tbsp. of olive oil.
  3. Add the tilapia to the pan with half of the cilantro mixture and sauté until lightly browned and cooked through, about 10 minutes.
  4. Serve with the sliced avocado and remaining cilantro sauce, drizzled over the fish.
  5. Garnish with cilantro, if desired.

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Beer-Battered Fish Tacos With Chipolte Sauce and Salsa


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I receive numerous emails containing recipes, and got one yesterday from Kitchen Daily for this recipe, which originally came from Eating Well. As always, I modified it and came up with the chipolte white sauce to accompany the tacos. I like this because it’s not deep-fried and is really yummy. Now, don’t get me wrong, I love me some deep-fried food, but prefer to eat healthier… most of the time 😉

If you want to skip the sauce and make this even lighter, you can top the tacos off with a little plain greek yogurt with the salsa.

Ingredients

Fish Tacos

  • 3 tbsp. all-purpose flour
  • 1/8 tsp. ground cumin
  • 1/4 tsp. garlic powder
  • 1/4 tsp. cayenne pepper, or more for additional heat
  • 1/8 tsp. salt
  • 1/3 cup beer
  • 8 oz. tilapia filet, cut crosswise into 1-inch wide strips
  • 1 tbsp. canola oil
  • 4 corn tortillas, warmed
  • 1 cup shredded cabbage
  • Fresh salsa

Chipolte Sauce

  • 1/4 cup light mayo
  • 1 tbsp. low-fat milk
  • 2 tbsp. lime juice
  • 1/4 tsp. garlic salt
  • 1/4 tsp. chipolte seasoning

Directions

Chipolte Sauce

  1. Mix all of the ingredients together and put in fridge while preparing the fish.

Fish Tacos

  1. Combine flour, cumin, garlic, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
  2. Coat tilapia pieces in the batter.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add the fish to the pan, letting excess batter drip back into the bowl.
  5. Cook until crispy and golden, 2 to 4 minutes per side.
  6. Serve fish with tortillas, cabbage, chipolte sauce and salsa.
With guacamole on a flour tortilla
With guacamole on a flour tortilla

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