Tilapia suggestions?

artgeek09
artgeek09 Posts: 13
edited November 10 in Recipes
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!
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Replies

  • bcl003
    bcl003 Posts: 331 Member
    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
    thatgirl125 Posts: 294 Member
    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
    Katie41907 Posts: 27 Member
    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
    softwind Posts: 587 Member
    I like to dip them in egg whites and then bread them in panko and bake them.
  • lruff1987
    lruff1987 Posts: 263 Member
    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
    meganmorsey Posts: 75
    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
    ZumbaTriad Posts: 61 Member
    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
    meramon Posts: 18 Member
    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
    cruiseking Posts: 338 Member
    Old Bay seasoning, broiled, 10minutes. Done.
  • gibbyup
    gibbyup Posts: 18
    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
    rheltemes Posts: 2
    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
    aunienue Posts: 416
    brush with mayonnaise and sprinkle with parmasaan cheese then bake
  • rheltemes
    rheltemes Posts: 2
    oops i just wrote that to u from my boyfriends account.. my name is sv1983..
  • CookieCatCatcher
    CookieCatCatcher Posts: 324 Member
    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
    EricNCSU Posts: 699 Member
    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
    NeverQuitting Posts: 11
    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
    MsMo4DE Posts: 62
    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
    juliekaiser1988 Posts: 604 Member
    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.

    8782296.png
    Created by MyFitnessPal.com - Free Calorie Counter
  • rebeccap13
    rebeccap13 Posts: 754 Member
    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
    nellie_88 Posts: 256 Member
    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
    tanyaMax Posts: 524 Member
    bump
  • hope516
    hope516 Posts: 1,133 Member
    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
    cwunderlich Posts: 35 Member
    I baked some the other night with a spritze of olive oil and some Mrs. Dash - garlic and herb......delicious.
  • 1CALIJIBARO2
    1CALIJIBARO2 Posts: 132
    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
    juliekaiser1988 Posts: 604 Member
    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
    abcmiah Posts: 36 Member
    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
    lou1618 Posts: 96 Member
    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
    easfahl Posts: 567 Member
    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
    tiktacsr Posts: 14
    bump:smile:
  • HappyMommyTo2
    HappyMommyTo2 Posts: 16
    Spray a small pan, add 2 filets and top with salsa, roast on 350F for about 15 minutes, or until fish flakes.
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