Plus a 6 ounce fillet only has about 125 calories and about 1 gram of fat.
Austin reed united states. A homemade spinach and pecan pesto makes a tasty and nutritious sauce for oven baked tilapia fillets. Rinse your tilapia fillets gently pat them dry and then place them on a baking sheet thats been greased with oil or cooking spray. Place tilapia in a greased 11x7 in. Season tilapia with salt and pepper and place on a small baking sheet.
This is a great technique because you can cook a meal of oven roasted tilapia over rice in less than 20 minutes. Preheat oven to 4000. Lightly press the fillets down with a spatula until the fish sticks to the pan. Gently press each fillet into the flour to coat and shake off the excess flour.
To bake tilapia start by pre heating your oven to 375 0f and lightly brush a glass cooking dish with olive oil. Preheat oven to 4250. After washing the tilapia in cold water dry the fish with paper towels. 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.
Bake until fish just begins to flake easily with a fork 5 8 minutes. Season both sides of each fillet with salt and pepper. Preheat your oven to 4000f. Tilapia tends to be thinner so the cooking time will be less than other fish.
Mix together butter garlic red pepper flakes lemon juice and zest then pour over. In a small bowl mix remaining ingredients. The firm texture and mild flavor of tilapia make it ideal for a variety of cooking methods. You can adjust the garlic level in the pesto to suit your familys tastes.
Pan fried broiled baked or braised tilapia readily absorbs the robust flavor of spicy marinades creamy sauces and subtle seasonings. Place the flour in a shallow dish. Rinse tilapia fillets in cold water and pat dry with paper towels. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner.
Bake covered 10 minutes.