Tilapia suggestions?

artgeek09

Hey all!
I was wondering if you guys had some low calorie tilapia suggestions? I've been trying to add fish to my diet, and tilapia seems to be the most available, but I have no idea how to make it! Recipes would be most appreciated!

bcl003

If you get the frozen single fillets you can put them on a George Foreman grill frozen with olive oil brushed on them and seasoned with lemon pepper or another citrusy(sp?) spice or rub. They cook within 5 minutes and have really good flavor. Serve with brown rice and steamed veggies or put in a spinach salad!! yum! Good luck.

thatgirl125

bump.

Also you can cook them on the stove, you can get French salad dressing and put it on them and its really good. I like to do that with dolphin. mmmm mmmmmm delicious.

Katie41907

Rub olive oil on them then cajun season! Then I pan fry them with the olive oil. I like to eat mine with sauteed zucchini and squash (garlic salt and black pepper to season). I actually had that last night and it was amazing!

softwind

I like to dip them in egg whites and then bread them in panko and bake them.

lruff1987

I bake Tilapia in the oven with a little bit of olive oil, lemon juice, garlic salt, and whatever fresh herbs I have on hand. With the fresh herbs, I chop them up and sprinkle them on top after its done baking. Yummy!!

meganmorsey

I bake mine in the oven with lemon pepper seasoning. I also like it baked and then topped with mango salsa. YUM!! I typically bake it instead of pan fry because it's easier for me

ZumbaTriad

Dip them in egg white or egg sub, then dip into panko bread crumbs seasoned however you prefer. Grease a cookie sheet with olive oil and bake them at 350 until flaky.

You can also "pan fry" them with a little olive oil and whatever seasonings you like and cook until flaky. I like my browned well and a little "crispy" on the edges. :-)

meramon

I like to pan-fry with a little olive oil. I make up a mango salsa to accompany (mango, red onion, cilantro, green apple, lime juice, honey, cumin). I find tilapia very boring, unless it has a great condiment.

cruiseking

Old Bay seasoning, broiled, 10minutes. Done.

gibbyup

All of the above are wonderful. Tilapia is such a light and versatile fish. I brush with olive oil and season with salt, pepper, paprika and crushed red pepper flakes. Then grill. Love to serve with brown rice and steamed veggies, or make fish tacos. Yum! I pan seared cod last night and it was delish ... now you've made me hungry again.

rheltemes

a touch of real butter, whatever seasoning u want.. make it at about 400 until flaky.. i worked in a restraunt for 10 years.. i cooked stuff like baked fish all the time.. baked is probably the most healthy.. or grill it, put tinfoil over ur grill and grill it with seasonings and a little olive oil.. its really good over brown rice..

aunienue

brush with mayonnaise and sprinkle with parmasaan cheese then bake

rheltemes

oops i just wrote that to u from my boyfriends account.. my name is sv1983..

CookieCatCatcher

I bake it. Take 3 filets, coat them in an egg wash - then coat them again in a cup of crushed cornflakes (less calories then breadcrumbs, but still give a great crunch). Thats what we had for dinner last night actually. Then bake them of a non stick sheet for 15 minutes at 350 - flip and bake for 10 more minutes.

Came in at 147 calories per filet. 8 carbs, 3 grams of fat, 24 grams of protein.

EricNCSU

Toss in some breadcumbs and some Cajun seasoning, bake at 400 for 10-12 minutes until done. Very quick and easy, and toss a salad on the side or some veggies and like a 300-400 calorie dinner.

NeverQuitting

I pan fry them in a little margerine (I use the I can't believe its not butter brand) and I sprinkle a lil fish seasoning on it (Chef Merito fish seasoning) and that's pretty much it.. its really good, even my kids love it.

MsMo4DE

Hey all!
I was wondering if you guys had some low calorie tilapia suggestions? I've been trying to add fish to my diet, and tilapia seems to be the most available, but I have no idea how to make it! Recipes would be most appreciated!

Last week, I put a few 3 oz fillets in a large glass baking dish with about 1/2c or so of organic low sodium chicken broth and a couple teaspoons of Tamari (or lite soy sauce). Make sure the bottom of the pan is covered with broth. then I seasoned them with Lemon Seasoning topped it with thinly sliced sweet onion (in rings). Probably had about 4 ring on each fillet. I also cut a green onion and put some on top for color. Then I broiled them for few minutes. If you like tartar sauce, I added some dill, sweet relish and lemon juice to olive oil mayo.

juliekaiser1988

Double Lemon Tilapia:
Rub tilapia with Lemon infused olive oil, then season the tilapia with Lemon pepper seasoning. Pan fry, 3 minutes on each side.



Spicy Tilapia:
Rub tilapia with chili pepper infused olive oil, then season with southwest seasoning (I get mine from Pampered Chef) Pan fry, 3 minutes on each side.


Cajun Tilapia (created by my 14 year old daughter)
Rub tilapia with chili pepper infused olive oil, season with cajun seasoning. Pour one can Rotel tomatoes over fish. Pan fry, 3 minues each side.

Italian Tilapia
Rub tilapia with Italian herb infused (or rosemary infused) olive oil, season with garlic powder, Pan fry 3 minutes each side.


I serve any of these with long grain brown rice, and steamed carrots or another vegg.


Created by MyFitnessPal.com - Free Calorie Counter

rebeccap13

I pan sear it in some olive oil with salt, lemon pepper and garlic powder. I also sometimes do an almond flour crusted tilapia, usually mix salt, pepper, almond flour, chili powder and cumin together, dip the fillets in egg and lightly coat with the flour mixture, pan fry it in a little olive oil.

nellie_88

From the Jamie Eason recipes:
Nutrition Facts:

Total Calories: 199
Protein: 30g
Carbs: 11g
Fat: 5g
Ingredients:

4 oz tilapia (or any fish you'd like)
asparagus
lemons, sliced
lemon juice
fish seasoning
pepper
non stick spray (optional)


Directions:

Preheat oven to 375 degrees
Use one piece of foil per fish.
Add lemon juice.
Sprinkle fish seasoning on top.
Add pepper, lemon slices.
Add veggies on top.
Fold into foil down from the top leaving air for steaming
Place each foil on a cookie sheet and bake for 14-15 min.

tanyaMax

bump

hope516

Add a little bit of sea salt to both sides, and bake on both sides until done. Then sprinkle the top with a bunch of cilantro and squeeze half a lime over it!! deeeeelicious!

cwunderlich

I baked some the other night with a spritze of olive oil and some Mrs. Dash - garlic and herb......delicious.

1CALIJIBARO2

squeeze lemon (let set up to 20min if time allowed) on a sheet of aluminum foil place fish season as u wish (include?? tyme, basil, ginger...either) super thin cuts of bell pepper (of ur choice) super thin cuts of onions shredded white cheese (of ur choice) cilantro (coriander) and small shrimp.
*preheat pan w/ small amount of water to a boil (just enough to cover bottom of pan)
fold aluminum foil (to lock in vapor)
place fish in pan
cover pan w/ lid
let pan accumulate heat
reduce flame to very low
cook 7-10 minutes (depending on size of thickness)
remove from pan
place on dish (do not remove foil)
serve w/rice of ur choice (or however u choose)
and last "ENJOY"

juliekaiser1988

Gibbyup: You're right... forgot that one- and we just had it the other night!!

Tilapia Fish Tacos:

Rub fish with chili infused oil, season with taco seasoning. Pan fry 3 minutes, each side.

Then I make Cilantro-Lime Slaw and serve the fish on a corn tortilla with a nice scoop of the slaw.

Cilantro Lime Slaw:

Lots of chopped fresh cilantro
bag of slaw mix
1/2 cup light miracle whip
1/2 cup Fage 0% yogurt
juice of 3 large limes.
S & P to taste

abcmiah

I just tried this new marinade recipe for salmon and I bet it would taste really good on tilapia too.

2tbsp Balsamic vinegar
2tbsp Brown sugar
2tbsp Chili sauce (I used sriracha)
1/8 tsp Cajun seasoning
1/8tsp Ground ginger (or equivalent fresh ginger)
1 clove minced garlic

Then I just pan fried mine using nonfat cooking spray to keep it from sticking. It sounds like it would be super spicy but it only has a little kick.

lou1618

I bake tilapia in the oven..drizzle little olive oil on both side of fish. place on foil pan, top with oinions and bell peppers slices ,season with salt , pepper and cavender's seasoning..baked cover for 12 mins , uncover and cook another 10-15 mins. or to your likeness. yummy!

easfahl

I always just sear it in a pan then baked it with lots of lemon juice, thinly-sliced bell pepper, halved cherry tomatoes (this adds tons of flavor), and whatever seasoning I have on hand.

I like the idea of the spicy cajun one and the italian one. I'll try those next.

tiktacsr

bump

HappyMommyTo2

Spray a small pan, add 2 filets and top with salsa, roast on 350F for about 15 minutes, or until fish flakes.