Author The Food Nanny. Ingredients 4 4ounce fillets tilapia 2 Tablespoons butter melted Tony Chachere's Original Creole Seasoning Finely ground almonds for sprinkling on top. Instructions Grease the bottom of a metal pan suitable for broiling. Place the fish in the pan and brush it with the melted butter. Sprinkle with the seasoning and almonds.
Serve the fish over a bed of seasoned brown rice with a fresh mixed green salad for a completed healthy meal. According to the May 30, online edition of "Asian Journal," eating tilapia could be dangerous for individuals suffering from heart disease, arthritis, asthma and other auto-immune disorders. The consumption of the fish could potentially cause an exaggerated inflammatory response and should be avoided by those at risk, as per a study performed by the Wake Forest University School of Medicine.
Becca Hubbard-Woods has been a freelance writer since , writing for various online publications. She graduated from San Joaquin Valley Junior College with an Associate of Science in medical office administration, and achieved a Bachelor of Science in health administration from the University of Phoenix.
By Becca Hubbard-Woods. Uncooked tilapia fillet s 20 oz , four 5 oz fillets. Fresh lemon juice 1 Tbsp. Garlic herb seasoning 2 tsp. Instructions Preheat broiler. Coat a shallow roasting pan with cooking spray. Season both sides of fish with salt and pepper. Transfer fish to prepared pan and drizzle with lemon juice; sprinkle garlic herb seasoning over top. Broil until fish is fork-tender, about 5 minutes. Yields 1 fillet per serving. I made some changes to this recipe to lower some of the fat content but I still think it was delicious and deserved five stars.
Instead of using regular mayo and butter, I substituted fat free mayo and light butter. I also sprayed the fillets with olive oil cooking spray before placing them under the broiler. Since tilapia cooks quickly, I didn't turn them at all. I let them cook 3 or 4 minutes oven rack on second slot from the top , added the cheese mixture, and removed them when the cheese started to brown.
I've made this several times and this is absolutely the easiest and best tilapia, or any fish, dish I have ever made. Everyone I make it for wants the recipe. I do line a broiler pan with foil and spray the foil with cooking spray. The only other thing I do differently is to sprinkle the fish with Old Bay Seasoning before putting under the broiler for the first time and then again before topping with the parmesan mix while it is out of the oven. I also make sure that I start with the side of the fish that has the dark vein running through the center facing up starting out then it should end up on the bottom when finished.
Low fat mayo makes it even more healthy than it already is without making a big difference. I've found it best to follow the cooking time closely. It's quick. It's tasty. Try it! Hubby declared, "best fish ever, let's have it next week" The paprika really gave it a nice flavor and added a wonderful color to the cheese sauce. We will definitely be making this often.
Rita C. I was really desperate for something to do with some recently defrosted tilapia fillets and spotted this recipe and it looked interesting. My husband loved it. Loved the texture, the zing of the parmesan and spice was just perfect. My error. Don't recommend chilling spread 1st.
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