In a small bowl mix remaining ingredients.
Austin reed suits price. Place the flour in a shallow dish. 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 in the oven for 56 minutes or until you see the fish start to lift. 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.
Bake covered 10 minutes. This is a great technique because you can cook a meal of oven roasted tilapia over rice in less than 20 minutes. Gently press each fillet into the flour to coat and shake off the excess flour. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner.
Plus a 6 ounce fillet only has about 125 calories and about 1 gram of fat. Lightly press the fillets down with a spatula until the fish sticks to the pan. Preheat oven to 4250. Rinse your tilapia fillets gently pat them dry and then place them on a baking sheet thats been greased with oil or cooking spray.
Bake until fish just begins to flake easily with a fork 5 8 minutes. Tilapia tends to be thinner so the cooking time will be less than other fish. After washing the tilapia in cold water dry the fish with paper towels. Season both sides of each fillet with salt and pepper.
Rinse tilapia fillets in cold water and pat dry with paper towels. Pan fried broiled baked or braised tilapia readily absorbs the robust flavor of spicy marinades creamy sauces and subtle seasonings. Season tilapia with salt and pepper and place on a small baking sheet. A homemade spinach and pecan pesto makes a tasty and nutritious sauce for oven baked tilapia fillets.
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 4000. Mix together butter garlic red pepper flakes lemon juice and zest then pour over. Preheat your oven to 4000f.
You can adjust the garlic level in the pesto to suit your familys tastes.