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