Lightly press the fillets down with a spatula until the fish sticks to the pan.
4 cups flour in grams australia. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner. Rinse your tilapia fillets gently pat them dry and then place them on a baking sheet thats been greased with oil or cooking spray. Gently press each fillet into the flour to coat and shake off the excess flour. Plus a 6 ounce fillet only has about 125 calories and about 1 gram of fat.
Season tilapia with salt and pepper and place on a small baking sheet. Season both sides of each fillet with salt and pepper. After washing the tilapia in cold water dry the fish with paper towels. The great thing about tilapia is that you can basically go into your spice cabinet and season it with whatever you want.
Preheat oven to 4250. Preheat your oven to 4000f. Mix together butter garlic red pepper flakes lemon juice and zest then pour over. Bake in the oven for 56 minutes or until you see the fish start to lift.
Preheat oven to 4000. Pan fried broiled baked or braised tilapia readily absorbs the robust flavor of spicy marinades creamy sauces and subtle seasonings. Bake covered 10 minutes. Place the flour in a shallow dish.
A homemade spinach and pecan pesto makes a tasty and nutritious sauce for oven baked tilapia fillets. Tilapia tends to be thinner so the cooking time will be less than other fish. You can adjust the garlic level in the pesto to suit your familys tastes. Rinse tilapia fillets in cold water and pat dry with paper towels.
This is a great technique because you can cook a meal of oven roasted tilapia over rice in less than 20 minutes. Place tilapia in a greased 11x7 in. Bake until fish just begins to flake easily with a fork 5 8 minutes. To bake tilapia start by pre heating your oven to 375 0f and lightly brush a glass cooking dish with olive oil.
In a small bowl mix remaining ingredients.