Season both sides of each fillet with salt and pepper.
Chicken rice. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner. 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. Bake in the oven for 56 minutes or until you see the fish start to lift.
Gently press each fillet into the flour to coat and shake off the excess flour. To bake tilapia start by pre heating your oven to 375 0f and lightly brush a glass cooking dish with olive oil. Place tilapia in a greased 11x7 in. Bake until fish just begins to flake easily with a fork 5 8 minutes.
Mix together butter garlic red pepper flakes lemon juice and zest then pour over. 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. The firm texture and mild flavor of tilapia make it ideal for a variety of cooking methods. Rinse tilapia fillets in cold water and pat dry with paper towels.
Pan fried broiled baked or braised tilapia readily absorbs the robust flavor of spicy marinades creamy sauces and subtle seasonings. Place the flour in a shallow dish. You can adjust the garlic level in the pesto to suit your familys tastes. Tilapia tends to be thinner so the cooking time will be less than other fish.
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. Preheat oven to 4000. This is a great technique because you can cook a meal of oven roasted tilapia over rice in less than 20 minutes.
After washing the tilapia in cold water dry the fish with paper towels. In a small bowl mix remaining ingredients. Preheat your oven to 4000f. Bake covered 10 minutes.
Rinse your tilapia fillets gently pat them dry and then place them on a baking sheet thats been greased with oil or cooking spray.