To bake tilapia start by pre heating your oven to 375 0f and lightly brush a glass cooking dish with olive oil.
Jack reed austin. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner. You can adjust the garlic level in the pesto to suit your familys tastes. Season tilapia with salt and pepper and place on a small baking sheet. The firm texture and mild flavor of tilapia make it ideal for a variety of cooking methods.
Preheat oven to 4000. A homemade spinach and pecan pesto makes a tasty and nutritious sauce for oven baked tilapia fillets. Gently press each fillet into the flour to coat and shake off the excess flour. This is a great technique because you can cook a meal of oven roasted tilapia over rice in less than 20 minutes.
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. After washing the tilapia in cold water dry the fish with paper towels. Bake in the oven for 56 minutes or until you see the fish start to lift. Rinse tilapia fillets in cold water and pat dry with paper towels.
Tilapia tends to be thinner so the cooking time will be less than other fish. Mix together butter garlic red pepper flakes lemon juice and zest then pour over. Place the flour in a shallow dish. Lightly press the fillets down with a spatula until the fish sticks to the pan.
Place tilapia in a greased 11x7 in. Then melt 1 tablespoon of butter and combine it with 1 tablespoon olive oil before brushing the mixture over the fish and drizzling the juices from one fresh lemon. Season both sides of each fillet with salt and pepper. Plus a 6 ounce fillet only has about 125 calories and about 1 gram of fat.
Bake covered 10 minutes. In a small bowl mix remaining ingredients. Bake until fish just begins to flake easily with a fork 5 8 minutes. The great thing about tilapia is that you can basically go into your spice cabinet and season it with whatever you want.
Rinse your tilapia fillets gently pat them dry and then place them on a baking sheet thats been greased with oil or cooking spray.