Crunchy Oven Fried Tilapia

Ingredients

• 1/4 cup all-purpose flour
• 1/4 teaspoon salt
• pepper
• 2 egg whites
• 1 pound tilapia fillets
• 1/4 cup dried bread crumbs
• 1/4 cup cornmeal
• 1/2 teaspoon dried basil, crushed

Instructions

1. Preheat oven to 450 degrees F (230 degrees Celsius).
2. Sift or stir flour, salt, and pepper together in a shallow dish, and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.
3. To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
4. Spray a shallow baking dish with non-stick cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.

Broiled Tilapia Parmesan

Ingredients

• 1/2 cup Parmesan cheese
• 1/4 cup butter, softened
• 3 tablespoons mayonnaise
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon dried basil
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon onion powder
• 1/8 teaspoon celery salt
• 2 pounds tilapia fillets

Instructions

1. Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Broiled Sweet and Tangy Tilapia

Ingredients

• 2 tablespoons butter
• 3 teaspoons lemon juice, divided
• 1 tablespoon melted butter
• 1 teaspoon Dijon mustard
• 1 teaspoon raspberry vinegar
• 2 teaspoons honey
• 1 teaspoon chopped fresh tarragon
• salt and pepper to taste
• 1 pound tilapia fillets

Instructions

1. Preheat the oven broiler. Place a sheet of aluminum foil on a baking sheet, and coat with 2 tablespoons butter.
2. In a bowl, whisk together 1 teaspoon lemon juice, melted butter, mustard, raspberry vinegar, honey, tarragon, salt, and pepper.
3. Place the tilapia on the prepared baking sheet, and broil about 3 minutes in the preheated oven. Turn tilapia, and drizzle with about half the lemon juice dressing mixture. Continue broiling about 3 minutes, turn, and drizzle with remaining dressing. Continue broiling about 2 minutes, or until fish is easily flaked with a fork. Remove from heat, and sprinkle with remaining lemon juice to serve.

Balsamic Baked Tilapia

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion, halved and sliced
• 1 red bell pepper, chopped
• 2 tablespoons balsamic vinegar
• salt and pepper to taste
• 2 (8 ounce) fillets tilapia fillets
• 2 teaspoons olive oil
• 1 cup crumbled blue cheese
• 4 cups mixed salad greens

Instructions

1. Preheat an oven to 350 degrees F (175 degrees C).
2. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Cook onion and red pepper in the oil until onion is tender and golden, and peppers are slightly soft, about 10 minutes. Stir balsamic vinegar into the vegetables; season with salt and pepper.
3. Rub tilapia filets with 2 teaspoons olive oil and a sprinkle of salt and pepper. Place fillets in a small baking dish, and top with the balsamic onion mixture. Sprinkle fish evenly with blue cheese.
4. Bake in preheated oven until fish flakes easily. Serve atop salad greens.

Baked Tilapia with Arugula and Pecan Pesto

Ingredients

• 3 cups young arugula leaves, rinsed and dried
• 2 cloves garlic, minced
• 1/2 cup chopped pecans
• 1/4 cup extra virgin olive oil
• 1/4 cup grated Parmigiano-Reggiano cheese
• 1/2 teaspoon ground black pepper
• 1 dash fresh lemon juice
• sea salt to taste
• 1/2 cup young arugula leaves, rinsed and dried
• 4 (8 ounce) fillets tilapia
• 1 tablespoon grated Parmigiano-Reggiano cheese

Instructions

1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 9×13 inch baking pan.
2. Combine 3 cups arugula, garlic, pecans, olive oil, 1/4 CUP Parmigiano-Reggiano cheese, black pepper, and lemon juice in a blender and blend until it reaches the consistency of a pesto sauce.
3. Spread 1/2 cup arugula on the prepared baking pan. Place the tilapia fillets on the arugula. Spread the remaining pesto generously on top of fillets. Sprinkle 1 tablespoon Parmigiano-Reggiano cheese on the pesto.
4. Bake in preheated oven until fish flakes easily, about 20 minutes.

Baked Tilapia in Garlic and Olive Oil

Ingredients

• 4 (4 ounce) fillets tilapia
• 4 cloves crushed garlic
• 3 tablespoons olive oil
• 1 onion, chopped
• 1/4 teaspoon cayenne pepper

Instructions

1. Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
2. Preheat the oven to 350 degrees F (175 degrees C).
3. If baking the fish, transfer it to a 9×13 inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil.
4. Bake at 350 degrees F (175 degrees F) for 30 minutes.

Tilapia Soft Tacos with Chipotle Cream

Ingredients

• 4 Mission Low Carb Soft Taco Size Flour Tortillas
• 1 tablespoon olive oil
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/2 teaspoon pepper
• 4 cloves garlic, minced
• 3 tablespoons fresh cilantro, chopped
• 1 pound tilapia fillets
• 2 tablespoons lime juice
• 2 cups mixed greens
• Chipotle Cream Sauce
• 2 canned chipotle chiles in adobo (minced and seeded)
• 1 cup non-fat sour cream
• 1/4 teaspoon salt

Instructions

1. Mix the Chipotle Cream Sauce ingredients in a bowl and set aside.
2. In a skillet set at medium-high heat, add the seven ingredients from the olive oil through the cilantro. Saute those ingredients for 5 minutes.
3. After the 5 minutes, add the tilapia and cover and cook for 3 minutes or until fish is fully cooked. Then add in lime juice and let cook for 1 additional minute.
4. Heat the tortillas according to the package instructions. Lay each of the warmed tortillas on a cutting board and place one-quarter of both the field greens and fish on the center of each tortilla. Then top each with equal amounts of the Chipotle Cream Sauce.
5. Fold the tortillas over to form tacos and serve.