Preheat oven to 4000.
Austin reed bath. A homemade spinach and pecan pesto makes a tasty and nutritious sauce for oven baked tilapia fillets. Season both sides of each fillet with salt and pepper. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner. After washing the tilapia in cold water dry the fish with paper towels.
This is a great technique because you can cook a meal of oven roasted tilapia over rice in less than 20 minutes. Plus a 6 ounce fillet only has about 125 calories and about 1 gram of fat. 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 fillets reduced sodium chicken broth flour lemon juice and 2 more fish fillets in a pouch wish bone wish bone italian dressing tomato yogurt fresh dill sugar and 3 more.
Preheat your oven to 4000f. Pan fried broiled baked or braised tilapia readily absorbs the robust flavor of spicy marinades creamy sauces and subtle seasonings. Tilapia tends to be thinner so the cooking time will be less than other fish. Preheat oven to 4250.
Bake covered 10 minutes. Gently press each fillet into the flour to coat and shake off the excess flour. The great thing about tilapia is that you can basically go into your spice cabinet and season it with whatever you want. The firm texture and mild flavor of tilapia make it ideal for a variety of cooking methods.
Place tilapia in a greased 11x7 in. 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. 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. You can adjust the garlic level in the pesto to suit your familys tastes. In a small bowl mix remaining ingredients. Bake in the oven for 56 minutes or until you see the fish start to lift.
Place the flour in a shallow dish.