DIJON-HERB TILAPIA
Enjoy this light tilapia recipe made with a delicious dijon-herb topping and served with a creamy yogurt sauce. A perfect meal in 20 minutes.
Provided by Stephanie Lynch
Categories Main Dish
Time 20m
Number Of Ingredients 11
Steps:
- Preheat oven to 450F
- Line a baking sheet with parchment paper and place the fish on the pan
- Sprinkle the fish with salt and pepper
- Bake for about 8-10 minutes or until fish is done
- Set oven to broiler
- In a small bowl combine panko, parsley, oil, thyme, and Dijon
- Spoon panko mixture over the fish
- Broil for 1-2 minutes, until topping is browned
- Meanwhile, mix the yogurt, dill, milk, and vinegar together
- Serve fish with yogurt mixture on top or on the side
Nutrition Facts : Calories 269 kcal, Carbohydrate 6 g, Protein 37 g, Fat 10 g, SaturatedFat 1 g, Cholesterol 86 mg, Sodium 180 mg, Sugar 1 g, ServingSize 1 serving
DIJON-CRUSTED FISH
Dijon, Parmesan and a hint of horseradish give this toasty fish lots of flavor. The preparation is so easy, it takes just 5 to 7 minutes to get four servings ready for the oven. -Scott Schmidtke, Chicago, Illinois
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Preheat oven to 425°. Mix first 4 ingredients and 1 tablespoon cheese. Place tilapia on a baking sheet coated with cooking spray; spread evenly with mayonnaise mixture. , Toss bread crumbs with melted butter and remaining cheese; sprinkle over fillets. Bake until fish just begins to flake easily with a fork, 12-15 minutes.
Nutrition Facts : Calories 214 calories, Fat 8g fat (3g saturated fat), Cholesterol 80mg cholesterol, Sodium 292mg sodium, Carbohydrate 7g carbohydrate (1g sugars, Fiber 1g fiber), Protein 28g protein. Diabetic Exchanges
CRISPY TILAPIA DIJON
Panko - Japanese bread crumbs - give mild tilapia fillets a crispy crunch. A little Dijon mustard and lemon pepper add extra zip.
Provided by abigard
Categories Main Dish
Time 45m
Yield 4
Number Of Ingredients 7
Steps:
- In a shallow dish, combine panko and parmesan. In small bowl, stir together mustard and milk. Brush both sides of each fillet with mustard mixture; coate with crumb mixture. Place on foil-lined baking sheet that has been lightly coated with cooking spray; season with lemon pepper. Coat fish gently, but generously with cooking spray. Bake in 450 degree oven until fish flakes easily with fork and internal temp is 145, about 10 minutes, per inch of thickness. 117 calories
Nutrition Facts : Calories 185 calories, Fat 3.834715625 g, Carbohydrate 29.7813875 g, Cholesterol 3.3225 mg, Fiber 2.55300003290176 g, Protein 7.85488125 g, SaturatedFat 1.1860378125 g, ServingSize 1 1 Serving (175g), Sodium 957.5928125 mg, Sugar 27.2283874670982 g, TransFat 0.344526250000001 g
CRUNCHY OVEN-BAKED TILAPIA
This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. -Leslie Palmer, Swampscott, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.
Nutrition Facts : Calories 186 calories, Fat 3g fat (1g saturated fat), Cholesterol 84mg cholesterol, Sodium 401mg sodium, Carbohydrate 6g carbohydrate (0 sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
CRISPY BREADED TILAPIA
Steps:
- Combine panko, parsley, and salt on a dinner plate. Mix egg and milk together in a bowl.
- Dip fillets into the milk mixture and shake off excess. Lightly dredge in panko mixture.
- Heat oil in a large, nonstick skillet over medium heat. Add fillets and cook until golden brown on 1 side, about 4 minutes. Turn and cook until fillets are no longer translucent in the center and they easily flake with a fork, about 5 minutes more. Serve immediately.
Nutrition Facts : Calories 245.5 calories, Carbohydrate 14.6 g, Cholesterol 87.8 mg, Fat 10.4 g, Fiber 0.1 g, Protein 26.9 g, SaturatedFat 1.4 g, Sodium 1478 mg, Sugar 0.3 g
DIJON-CRUSTED TILAPIA
Make and share this Dijon-Crusted Tilapia recipe from Food.com.
Provided by Mika G.
Categories Tilapia
Time 23m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In a small bowl, combine the mayonnaise, 1 tablespoon parmesan cheese, lemon juice, mustard and horseradish.
- Place fillets on a baking sheet coated with nonstick cooking spray. Spread mayonnaise mixture evenly over the fillets.
- In a small bowl, combine the bread crumbs, butter and remaining parmesan cheese; sprinkle over fillets.
- Bake at 425 degrees for 13-18 minutes or until fish flakes easily with a fork.
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