Tilapia Recipes

Cilantro Tilapia

Ingredients:

• 1/2 bunch cilantro leaves, chopped
• 1 tsp. minced garlic
• 1 cup honey
• juice from one lime
• 4 Tilapia fillets, about 1/2 inch thick
• salt to taste

Directions:

Stir together cilantro, garlic, honey, and lime juice in a small saucepan over medium-low heat until the honey is easily stirred, about 5 minutes. Remove from heat and let cool slightly.

Rinse tilapia fillets, pat dry and place in a baking dish, season with salt. Evenly pour marinade over the tilapia, cover and refrigerate 10 minutes. If you choose to use an oven to bake the fillets then disregard the 10 minutes for marinating before cooking and simply pop directly in to the oven after covering with the marinade. If grilling, discard marinade after marinating.

Coat grill rack (or foil boat) with cooking oil or Pam and preheat grill to high heat. If using an oven preheat to 425 degrees F.

Grill or bake tilapia fillets for 3 to 5 minutes on each side or until fish is opaque and easily flaked with a fork. For moist filets, check each minute once turned so you don't overcook.

By Deeli from Richland, WA

Lemon and Garlic Tilapia

Ingredients:

• 4 tilapia fillets
• Salt and pepper, to taste
• 2 to 3 Tbsp. butter
• 1 Tbsp. extra virgin olive oil
• 3 Tbsp. minced garlic
• 2 Tbsp. lemon juice or more to taste
• fresh Parmesan cheese to taste, finely shredded
• 1 Tbsp. parsley flakes, finely chopped

Directions:

Preheat oven to 400 degrees F. Lightly oil a glass baking dish or foil boat.

Rinse tilapia fillets, pat dry, season with salt and pepper and place in baking dish or foil boats.

Melt the butter with the olive oil over medium high heat in a small saucepan and saute the garlic until just softened and fragrant. Be sure to turn down the heat a bit if butter is getting too hot.

Remove butter and oil from heat, mix in the lemon juice and drizzle over fillets. Sprinkle with Parmesan and parsley and bake for 8 to 12 minutes, depending on the thickness of the fillets, until the fish flakes when tested with a fork.

By Deeli from Richland, WA

Fried Tilapia Fillets with Lemon Caper Sauce

Ingredients:

• 4 Tilapia fillets
• 1 tsp. salt
• 1/2 tsp. pepper
• 1 cup Tempura batter mix
• 1/2 cup extra virgin olive oil
• 1 lemon very thinly sliced, ends removed
• 2 Tbsp. unsalted butter, cut in to pats
• 2 Tbsp. capers, drained
• white rice

Directions:

Rub the fillets with salt and pepper.

Spread the Tempura batter mix on a plate; lightly press both sides of tilapia fillets in the Tempura batter mix and repeat.

Heat the oil over medium heat in a large skillet and add the lemon slices. Fry for about 5 minutes and remove the slices.

Fry the tilapia fillets in the same skillet and oil for about 1 to 2 minutes on each side or until easily flaked with a fork and place on serving plates over cooked rice.

Increase the heat of the skillet to high, add the lemon slices, unsalted butter, and capers. Stir for about 2 to 3 minutes, spoon the sauce over the tilapia fillets and rice and serve immediately.

By Deeli from Richland, WA

Parmesan Tilapia with Tomato Basil Sauce

Ingredients:

• 2 Tilapia fillets
• 3 Tbsp. olive oil
• 2 cloves garlic, minced
• 10 cherry tomatoes, halved
• 1/2 cup cream
• 1/4 cup fresh basil leaves, chopped
• 1/4 cup flour
• 1 egg, beaten
• 1/2 cup Parmesan cheese, finely shredded
• 1/2 cup tempura batter mix
• 1/2 tsp. garlic powder

Directions:

Heat 1 tablespoon of the olive oil in a small skillet over medium heat. Add garlic and cook 1 minute. Add cherry tomatoes and cook for 2 minutes. Reduce heat to medium low and add cream. Let simmer for 15 minutes. Meanwhile, mix Parmesan, tempura batter mix and garlic powder in a medium bowl. Beat the egg in another bowl and place flour in a third bowl.

Dredge the tilapia fillets in the flour. Shake off excess. Dip in egg. Press into Parmesan, tempura, garlic powder mixture.

When the skillet sauce is almost done, heat 2 tablespoons of olive oil in a large skillet and cook fillets 3 to 4 minutes per side. Fish will be golden brown and will flake easily when done.

Stir the basil into the skillet sauce, place fish on serving plates, spoon sauce over the top and serve.

By Deeli from Richland, WA

Baked Tilapia

Parmesan Tilapia

Tilapia with Pineapple and Apple Salsa

Ingredients:

• 8 Tilapia Fillets, thawed
• 1 1/2 cups crushed pineapple
• 1 medium apple, finely chopped
• 1/4 cup chopped red pepper
• 1/4 cup chopped green pepper
• 2 jalapeno peppers, chopped
• 1 medium mild pepper, chopped
• 1/2 (7 oz) can diced tomatoes, drained
• 2 Tbsp. cilantro, finely chopped
• 1 Tbsp. grated lemon peel
• 1 Tbsp. grated lime peel
• 1/8 cup fresh squeezed lime juice
• 1/2 tsp. black pepper
• 1/2 tsp. sea salt

Directions:

Combine all ingredients, except Tilapia, in a bowl and mix together.

Cover salsa with plastic wrap and let stand at room temperature for approximately 20 minutes to allow all flavors to mingle.

Place 2 cups of prepared salsa into the bottom of a baking dish and spread evenly.

Place tilapia fillets on top of the salsa bed. Cover the tilapia fillets with remaining salsa.

Bake at 350 degrees F for 15 - 20 minutes, or until tilapia flakes.

Yields 8 (4 oz.) servings.

Pictured with fresh, steamed asparagus, pineapple wedges and long-grain brown rice, which is also topped with the salsa,

Tilapia and Salsa nutritional information: 167 calories, 26.6 gr protein, 3.2 gr fat, 5.6 gr carbs, 390 gr sodium, 57 gr cholesterol

As pictured: 393 calories, 34 gr protein, 5.2 gr fat, 54.5 gr carbs, 400 gr sodium, 57 gr cholesterol

By Dawn from Painesville, OH

Baked Asiago Crusted Tilapia

Ingredients:

• Tilapia fish, however many you want
• Buttermilk enough for all of your fish,
• Asiago cheese, shredded enough for all of your fish

Directions:

Take your piece of Tilapia fish, dip first into the buttermilk then into the Asiago cheese, place in a greased baking pan, top the fish with a little more of the Asiago cheese and bake in a 350 degree F oven for approximately 10 minutes or until done.

Source: A recipe I just created from trial and error

By Sherry H. from Greensburg, PA

Easy Curried Tilapia

Ingredients:

• 1/2 yellow onion, diced
• 1 tsp. curry powder
• 1/2 tsp. garlic powder (or 1 clove fresh garlic if on hand)
• 1 bay leaf
• 1 can coconut milk
• 1/2 tsp salt, or to taste
• 1/4 tsp cayenne pepper, or to taste
• 2 thawed tilapia or other whitefish fillets

Directions:

1. Thaw 2 fillets in your fridge the night before, (or use the recommended quick thaw method on the package).
2. Saute the diced onion and bay leaf in a 2 quart pot in 1-2 tablespoons of canola oil over medium heat. When the onion starts to get transparent, add the curry powder.
3. Turn with a spatula for a minute. Add the garlic powder and cayenne pepper, and stir again. Pour in the can of coconut milk and bring to a boil.
4. Add salt to taste. Add the thawed fish fillets, and bring the flame down to medium-low, and cook for 10+ minutes with the cover on, checking the fish after 10 minutes.
5. Remove the bay leaf and discard. Serve the curry over hot brown instant Minute Rice.

Prep Time: 5 minutes
Cook Time: 10-12 minutes

Notes: Buy a package of Frozen tilapia that has the individual fillets wrapped separately inside the larger bag. I get my spices in the Spanish section of the supermarket. The "Badia" brand of spices is just as good as the McCormick and other brand names, but is about 1/2 to 1/3 the price.

By Denise from FL

Tilapia and Veggies With Red Pepper Sauce

Ingredients:

• 1/2 cup dry white wine or chicken broth
• 1/4 cup water
• 1 Tbsp. lemon juice
• 1 tsp. salt, divided
• 6 tilapia fillets (4 oz. each)
• 2 small yellow summer squash, cut into 1/4 inch slices
• 1 medium zucchini, cut into 1/4 inch slices
• 1 medium onion, halved and sliced
• 1 garlic clove, minced
• 1 Tbsp. olive oil
• 1/4 tsp. pepper
• 1/3 cup roasted sweet red peppers, drained
• 1 Tbsp. white balsamic vinegar

Directions:

Bring poaching liquid to a boil; cook until reduced about 1/2 cup. Meanwhile, in another skillet, saute the yellow squash, zucchini, onion, and garlic in oil until tender. Sprinkle with pepper and remaining salt.

In a blender, combine the reduced liquid, roasted peppers, and vinegar; cover and process until smooth. Serve with fish and vegetables.

Source: A friend Helen.

By Raymonde from North Bay, Ontario

Broiled Parmesan Tilapia

Ingredients

• 1/4 cup Parmesan cheese
• 2 Tbsp. butter, softened
• 1 1/2 Tbsp. mayonnaise
• 1 Tbsp. fresh lemon juice
• 1/8 tsp. dried basil
• 1/8 tsp. ground black pepper
• 1/8 tsp. onion powder
• 1/8 tsp. garlic powder
• 1 lb. tilapia fillets

Directions

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.

By furialau from Willits, CA