Tilapia Fillets with Mustard-Pecan Topping
Delicious tilapia is enhanced with a tasty Dijon topping, made with mayonnaise, Dijon mustard, and chopped pecans. To cut fat and calories even more, use herbs in place of the pecans or use reduced fat mayonnaise. Tilapia is packed with nutrients and it's absolutely delicious!
INGREDIENTS:
1/2 cup mayonnaise
1/4 cup brown mustard, such as French's Bold 'n Spicy
1 pound tilapia fillets, if frozen, thaw
1/4 cup chopped pecans, finely chopped
PREPARATION:
Lightly butter a large, shallow baking pan, such as a jelly roll pan. In a small bowl, combine mayonnaise, and mustard.
Using paper towels, pat fish lightly to dry. Arrange fish fillets in prepared baking dish.
Spread mayonnaise mixture over each fillet. Sprinkle each fillet with chopped pecans; press down gently.
Bake in a preheated 350° oven for 12 to 15 minutes, until fish flakes easily with a fork.
Use 2 to 3 fillets per person, or 4 to 6 ounces. Serve with broccoli and tomato slices. Tilapia recipe makes 4 servings.
Nutrients (from MasterCook 6.0)
Per Serving (excluding unknown items): 355 Calories; 31g Fat; 23g Protein; 2g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 401mg Sodium. Exchanges: 0 Grain(Starch), 0 Lean Meat; 3 Fat.
Sauteed Tilapia with Parmesan Crust (pictured)
Tilapia filets, one per person
mayonnaise, about 2 tsp. per filet (use real Mayo)
grated Parmesan, Mizithra, or Asiago cheese
olive oil
salt/pepper to taste
Pride of Szeged Fish Rub (optional, but very good)
Preheat broiler. Season fish filets on both sides with salt, pepper, and fish rub if using. Heat heavy frying pan, add olive oil, then saute fish until lightly browned on both sides and not quite cooked through, about 3-4 minutes per side. Turn carefully and do not overcook, since it will be cooking a little more under the broiler.
Take fish out of frying pan and put in ovenproof dish which will fit under your broiler. Spread mayo on the top of each fish filet and top with Parmesan cheese. You want the top of the fish to be well covered with cheese. Broil until cheese is browned and melted, about 4 minutes. Serve hot, with lemon slices if desired.
Low Fat Baked Greek Tilapia
Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables.
INGREDIENTS:
4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper
PREPARATION:
Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish.
Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice.
Serves 4.
Per Serving: Calories 167, Calories from Fat 44, Total Fat 4.9g (sat 1.4g), Cholesterol 79mg, Sodium 53mg, Carbohydrate 2g, Fiber 0.4g, Protein 28.8g
Baked Zesty Tilapia
INGREDIENTS:
4 5-ounce Tilapia fillets
2 tsp ground cumin
1 tsp freshly ground black pepper
1 14.5-ounce can Mexican-style recipe-ready tomatoes
3/4 cup shredded reduced fat Jack cheese
PREPARATION:
Preheat oven to 400 degrees.
Lay tilapia fillets in a baking dish. Sprinkle cumin and black pepper over fish. Add canned tomatoes, and sprinkle cheese on top. Bake for 20-25 minutes. Serve with rice, sweet corn and black beans.
Serves 4
Per Serving: Calories 219, Calories from Fat 53, Total Fat 5.9g (sat 3.3g), Cholesterol 94mg, Sodium 272mg, Carbohydrate 6.3g, Fiber 1.2g, Protein 35.3g
