COOKING LIGHT TILAPIA RECIPES RECIPES
SMOOCH'S LIGHT TILAPIA RECIPE - FOOD.COM
Ahhhh, I just had to put my zaar name on this one. I finally came up wtih one heck of a recipe, in my opinion and wanted to share it. One night, I was tired of measuring stuff out and trying to find a new way to cook my fish, so I combined some of my favorite flavors and came up with this. I'm thinking I may add a bit of ground red pepper to it too for a bit of a bite. Added: thanks for the great reviews!!! A note, I haven't used the dry garlic lately, as I'm really enjoying the freshly minced. I did try elephant garlic, because I got a ton of it free from a local farmer and it turned out much milder, but I liked it better with regular ol' garlic!
Total Time 12 minutes
Prep Time 2 minutes
Cook Time 10 minutes
Yield 1 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400. Rinse tilapia and pat dry.
- Spray a casserole dish with Pam spray and set fish in it.
- Sprinkle seasonings over fish in the order they are listed.
- Place in oven. Cook for 8 minutes or until fish flakes easily with a fork. I put it on broil the last TINY bit to get the cheese a little browned, but it's good without doing this too.
Nutrition Facts : Calories 119.1, FatContent 2.4, SaturatedFatContent 1, CholesterolContent 58.2, SodiumContent 239.8, CarbohydrateContent 0.8, FiberContent 0.2, SugarContent 0, ProteinContent 23.6
SPICED TILAPIA WITH COCONUT RICE RECIPE | COOKING LIGHT
Two pantry staples—black pepper and turmeric—team up to fight inflammation and add bold flavor to this fast-fix tilapia. Dressing up microwave rice with coconut milk is a smart kitchen hack you’ll turn to again and again.
Provided by Robin Bashinsky
Total Time 20 minutes
Yield Serves 4 (serving size: 1 fillet and about 3/4 cup rice)
Number Of Ingredients 12
Steps:
- Stir together turmeric, pepper, and 1/2 teaspoon salt in a small dish. Sprinkle fish with spice mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium. Add half of fillets; cook until golden and fish flakes easily, 2 to 3 minutes per side. Remove from skillet; keep warm. Repeat with remaining 1 tablespoon oil and remaining fillets. Wipe skillet clean with paper towels. Add rice, coconut milk, sugar, and remaining 1/2 teaspoon salt to skillet; bring to a simmer over high. Cook, stirring often, until thickened, 3 to 4 minutes. Stir in 1/4 cup cilantro and lime juice. Divide rice mixture among 4 plates. Top evenly with carrots and fish. Sprinkle with coconut and remaining 1/4 cup cilantro.
Nutrition Facts : Calories 487, CarbohydrateContent 48 g, FatContent 16 g, FiberContent 2 g, ProteinContent 41 g, SaturatedFatContent 4 g, SodiumContent 588 mg, SugarContent 3 g, UnsaturatedFatContent 10 g
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