WHAT GOES WITH TILAPIA RECIPES

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BLACKENED TILAPIA WITH ZUCCHINI NOODLES RECIPE: HOW TO MAKE IT



Blackened Tilapia with Zucchini Noodles Recipe: How to Make It image

I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, Texas

Provided by Taste of Home

Categories     Dinner

Total Time 30 minutes

Prep Time 20 minutes

Cook Time 10 minutes

Yield 4 servings.

Number Of Ingredients 10

2 large zucchini (about 1-1/2 pounds)
1-1/2 teaspoons ground cumin
3/4 teaspoon salt, divided
1/2 teaspoon smoked paprika
1/2 teaspoon pepper
1/4 teaspoon garlic powder
4 tilapia fillets (6 ounces each)
2 teaspoons olive oil
2 garlic cloves, minced
1 cup pico de gallo

Steps:

  • Trim ends of zucchini. Using a spiralizer, cut zucchini into thin strands., Mix cumin, 1/2 teaspoon salt, smoked paprika, pepper and garlic powder; sprinkle generously onto both sides of tilapia. In a large nonstick skillet, heat oil over medium-high heat. In batches, cook tilapia until fish just begins to flake easily with a fork, 2-3 minutes per side. Remove from pan; keep warm., In same pan, cook zucchini with garlic over medium-high heat until slightly softened, 1-2 minutes, tossing constantly with tongs (do not overcook). Sprinkle with remaining salt. Serve with tilapia and pico de gallo.

Nutrition Facts : Calories 203 calories, FatContent 4g fat (1g saturated fat), CholesterolContent 83mg cholesterol, SodiumContent 522mg sodium, CarbohydrateContent 8g carbohydrate (5g sugars, FiberContent 2g fiber), ProteinContent 34g protein. Diabetic Exchanges 5 lean meat

FLOUNDER PICCATA - SKINNYTASTE



Flounder Piccata - Skinnytaste image

Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

Provided by Gina

Categories     Dinner

Total Time 30 minutes

Yield 4

Number Of Ingredients 12

4 flounder filets (17 oz total)
freshly ground black pepper
2 large egg whites
2/3 cup seasoned bread crumbs
olive oil spray (about 1 tbsp worth)
1 tbsp light butter
juice of 1 lemon (lemon halves reserved)
1/4 cup dry white wine
1/2 cup fat free chicken broth
1 tbsp capers (drained)
sliced lemon (for serving)
2 tbsp chopped fresh parsley (for serving)

Steps:

  • Season fish with salt and pepper.  Heat oven to 200°.
  • In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.
  • Heat a large saute pan over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through.
  • Set aside on a platter in a warm oven until you make the sauce.
  • Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil.
  • Boil over high heat until the liquid is reduced to half, about 3 - 4 minutes.
  • Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

Nutrition Facts : ServingSize 1 piece, Calories 268.5 kcal, CarbohydrateContent 13.6 g, ProteinContent 34.5 g, FatContent 8 g, SodiumContent 366.5 mg, FiberContent 3 g, SugarContent 0.1 g

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