Best Sonoran Tilapia Recipes
SONORAN TILAPIA RECIPE
The best Sonoran Tilapia! (440.3 kcal, 17.6 carbs) Ingredients: ¼ cup extra-virgin olive oil, divided · 3 (4 ounce) fillets tilapia fillets · 1 tablespoon Creole seasoning · 1 teaspoon ground black pepper · 1 teaspoon kosher salt · ½ cup chopped fresh cilantro · 1 lime, juiced · 1 tablespoon butter · 3 cloves garlic, minced · ½ cup chopped yellow onion · 1 large Anaheim chile pepper - stemmed, seeded, and chopped · 4 roma (plum) tomatoes, chopped · ¼ cup dry white wine · 1 cup chicken stock · 1 (4 ounce) can sliced black olives · ¼ teaspoon ground cumin · ¼ teaspoon cayenne pepper · ½ teaspoon dried oregano · 1 teaspoon ground black pepper · 1 teaspoon kosher salt · 1 teaspoon crushed red pepper flakes · ½ teaspoon Worcestershire sauce
Provided by Montserrat Hidalgo
Categories World Cuisine Recipes, Latin American, Mexican
Yield 3 servings
Number Of Ingredients 22
Steps:
- Preheat an oven to 350 degrees F (175 degrees C).
- Grease a 9x13-inch baking dish with half the olive oil. Rub the tilapia fillets in the oil to coat both sides. Season with the Creole seasoning, 1 teaspoon black pepper, and 1 teaspoon kosher salt; sprinkle with the cilantro. Drizzle the fillets with the lime juice and remaining olive oil; set aside.
- Melt the butter in a saucepan over medium-high heat. Stir in the garlic, onion, and Anaheim pepper; cook and stir until the onion has softened and begun to brown around the edges, about 5 minutes. Add the tomatoes and cook until they begin to soften, about 3 minutes more. Pour in the wine and simmer 1 minute, stirring constantly. Pour in the chicken stock and olives; season with cumin, cayenne pepper, oregano, 1 teaspoon black pepper, 1 teaspoon kosher salt, red pepper flakes, and Worcestershire sauce. Bring to a boil. Reduce heat to medium-low and simmer about 20 minutes.
- Bake the tilapia in the preheated oven until the flesh turns white and is easily flaked with a fork, about 20 minutes. Spoon the sauce over the fish to serve.
Nutrition Facts : Calories 440.3 calories, Carbohydrate 17.6, Fat 29 g, Protein 26 g, SaturatedFat 6.1 g, Sugar 5.5 g, Sodium 2408.4 mg
TILAPIA WITH CORN SALSA
My family loves fish, and this super fast dish is very popular at my house. Though it tastes as if it takes a long time, it cooks in minutes under the broiler. We like it garnished with lemon wedges and served with couscous on the side. -Brenda Coffey, Singer Island, Florida
Provided by Taste of Home
Categories Dinner
Time 10m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Drizzle both sides of fillets with oil; sprinkle with salt and pepper. , Broil 4-6 in. from the heat until fish flakes easily with a fork, 5-7 minutes. Meanwhile, in a small bowl, combine the remaining ingredients. Serve with the fish.
Nutrition Facts : Calories 354 calories, Fat 10g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 934mg sodium, Carbohydrate 25g carbohydrate (7g sugars, Fiber 6g fiber), Protein 38g protein.
BAKED TILAPIA WITH SOUR CREAM PARMESAN CRUST
Make and share this Baked Tilapia With Sour Cream Parmesan Crust recipe from Food.com.
Provided by rohanlori
Categories High Protein
Time 35m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven at 350 degrees.
- Spray 13x9 inch baking pan with cooking spray.
- Place fish fillets in single layer.
- Stir together sour cream, parmesan, paprika, salt, and pepper.
- Spread mixture over fillets.
- Sprinkle with breadcrumbs.
- Spray with butter-flavored cooking spray.
- Bake for 30 minutes or until fish flakes.
Nutrition Facts : Calories 253.4, Fat 13, SaturatedFat 7, Cholesterol 85.6, Sodium 613.4, Carbohydrate 7.2, Fiber 0.5, Sugar 2.1, Protein 27.3
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