Tag Archives: tilapia

Tilapia Piccata with Spinach

Delicious ! Tilapia is one of my most favorite dinner dishes – it’s low cal and light but tasty and so versatile. In this piccata dish, the fillets sauté up perfectly and the sauce is great.

Tilapia Piccata with Spinach
Tilapia Piccata with Spinach

4 servings
322 calories per serving

2 c brown minute rice
Salt and pepper to taste
4 6 oz. tilapia fillets
2 T flour
2 t oil
1/3 c dry white wine
2 T lemon juice
2 T butter
4 c baby spinach

Cook rice according to package instructions, then sprinkle with salt and pepper and keep warm.

Sprinkle fish with salt and pepper then dredge in flour and cook in hot oil 2 minutes each side or until done. Add wine and lemon to pan and cook a minute longer then add butter and stir until it melts. Remove fish (and any sauce) from pan and then add spinach and saute until wilted, about 1 minute. Put rice on plates and top with spinach, fish and sauce.

Spicy Jamaica Tilapia

Quite sweet and definitely tastes of the islands ! This sweet/spicy sauce would do well on any white fish, but I love tilapia !

Spicy Jamaica Tilapia
Spicy Jamaica Tilapia

6 servings
150 calories per serving

¼ c brown sugar
1 t ground cumin
1 t red pepper flakes
6 tilapia fillets, 4 oz. each
¼ c lite zesty Italian dressing
¼ c lime juice
½ c orange juice
¼ c chopped cilantro
2 T chopped mint leaves

Heat dressing in a skillet on medium high. Combine sugar, pepper and cumin and sprinkle 2 T over one side of the fish and put in skillet sugar side down then sprinkle with the rest of the sugar mix. Cook 5 minutes each side or until done. Remove from pan. Add juices to skillet and heat through then stir in cilantro and mint and spoon over the fish.

Asian Fish Packets

When fish steams in a packet it gets a wonderful consistency – meaty and rich. The sauce that goes with this has a great Asian flair – the ginger, garlic and soy combine to perfection. Pair with Homemade Lo Mein for a great meal.

Asian Fish Packets

4 servings
236 calories per serving

1 T lite soy sauce
1 T maple syrup
2 t oil
2 T lime juice
2 t finely grated ginger
2 cloves garlic, minced
½ t pepper
1 bell pepper cut into thin slices
2 T minced parsley
4 scallions, sliced
1 ½ lb. flounder, tilapia or other white fish
1 lemon, cut into wedges

Preheat oven to 350 degrees. In a bowl combine soy, maple syrup, oil., lime juice, ginger, garlic and pepper. Create 4 foil packets and spray lightly with Pam and place fish in packet. Lay pepper strips atop the fish and sprinkle with parsley and scallions. Close foil tightly and bake 20 minutes or until fish is done. Serve with lemon wedges.

Tilapia with Lemon Pepper

Tilapia is a great white fish that is farmed raised making it widely available in restaurants and grocery stores throughout the US. It cooks quickly, and has a nice texture when quickly pan fried. Even doubling this recipe to 6 oz. leaves you another 200 calories for a filling side dish such as Foiled O’Brien; potatoes and peppers steamed in a foil packet.

Tilapia with Lemon Pepper
Tilapia with Lemon Pepper

1 serving
100 calories per serving

3 oz tilapia
Salt to taste
Lemon pepper to taste (I pile it on!)

Heat a small skillet on medium low and spray with Pam. Place the fish in the pan and sprinkle with salt and lemon pepper. Cook 3 minutes. Gently flip the fish and sprinkle with more salt and lemon pepper. Cook another 3-5 minutes or until fish is done. It is done when the flesh is flaky and opaque rather than translucent.

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