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