TILAPIA RECIPE WITH SAUCE RECIPES

Name: Breaded Baked Tilapia
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings.
Ingredients: 3/4 cup soft bread crumbs; 1/3 cup grated Parmesan cheese; 1 teaspoon garlic salt; 1 teaspoon dried oregano; 4 tilapia fillets (5 ounces each)

BREADED BAKED TILAPIA RECIPE: HOW TO MAKE IT - TASTE OF HOME

Breaded Baked Tilapia Recipe: How to Make It - Taste of Home image

So much flavor…so few ingredients! A quick and easy crumb coating makes this yummy tilapia recipe ideal for busy weeknights. Try the breading on cod for a change of pace. —Brandi Castillo, Santa Maria, California

Provided by Taste of Home

Categories Dinner

Total Time 20 minutes

Prep Time 10 minutes

Cook Time 10 minutes

Yield 4 servings.

Number Of Ingredients 5

Ingredients

3/4 cup soft bread crumbs
1/3 cup grated Parmesan cheese
1 teaspoon garlic salt
1 teaspoon dried oregano
4 tilapia fillets (5 ounces each)

Steps:

Preheat oven to 425°. In a shallow bowl, combine bread crumbs, cheese, garlic salt and oregano. Coat fillets in crumb mixture. Place on a baking sheet coated with cooking spray., Bake 8-12 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 143 calories, FatContent 2g fat (1g saturated fat), CholesterolContent 72mg cholesterol, SodiumContent 356mg sodium, CarbohydrateContent 2g carbohydrate (0 sugars, FiberContent 0 fiber), ProteinContent 28g protein. Diabetic Exchanges 4 lean meat.

BAKED TILAPIA WITH COCONUT-CILANTRO SAUCE RECIPE | FOOD ...

Baked Tilapia With Coconut-Cilantro Sauce Recipe | Food ... image

Provided by Food Network Kitchen

Categories main-dish

Total Time 25 minutes

Prep Time 10 minutes

Cook Time 15 minutes

Yield 4 servings

Number Of Ingredients 10

Ingredients

Canola oil spray
Four 6-ounce pieces tilapia fillet
1/4 teaspoon kosher salt, plus more for seasoning
1/2 cup light reduced-fat coconut milk
1/2 cup cilantro leaves, plus more for garnish
1 teaspoon peeled chopped fresh ginger
1/2 teaspoon garam masala
2 garlic cloves
1/2 jalapeno pepper, seeded and chopped
3 cups cooked brown rice, for serving

Steps:

Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.
Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.
Per Serving (analysis does not include brown rice): Calories: 170 Fat: 3 grams Saturated Fat: 1 gram Protein: 34 grams Carbohydrates: 1 gram Sugar: 0 grams Fiber: 0 grams Cholesterol: 85 milligrams Sodium: 210 milligrams

Nutrition Facts : Calories 330 calorie, FatContent 4.5 grams, SaturatedFatContent 1.5 grams, CholesterolContent 85 milligrams, SodiumContent 220 milligrams, CarbohydrateContent 34 grams, FiberContent 3 grams, ProteinContent 38 grams, SugarContent 1 grams

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