Confetti Tilapia Packets

• 4 Servings
• Prep/Total Time: 30 min.

15 15 30

Ingredients

• 1 medium green pepper, cut into 3/4-inch pieces
• 4 green onions, sliced
• 3 bacon strips, chopped
• 1 celery rib, chopped
• 1 large tomato, chopped
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 4 tilapia fillets (4 ounces each)
• 4 teaspoons lemon juice

Directions

• In a large skillet, saute the green pepper, onions, bacon and celery until vegetables are tender and bacon is crisp; drain. Add the tomato, salt and pepper; heat through.
• Place each fillet on a double thickness of heavy-duty foil (about 12 in. square). Drizzle fillets with lemon juice. Top with vegetable mixture. Fold foil around fish and seal tightly. Grill, covered, over medium-hot heat for 15-20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape. Yield: 4 servings.

Nutrition Facts: 1 packet equals 

141 calories, 

3 g fat (1 g saturated fat), 

60 mg cholesterol, 

459 mg sodium, 

5 g carbohydrate, 

2 g fiber, 

24 g protein.  

Diabetic Exchanges: 

3 lean meat, 

1 vegetable.

LEMON HERB TILAPIA W/ ZUCCHINI

Lemon Herb Tilapia With Zucchini

Ingredients

• 1/2 cup(s) lemon juice
• 3 clove(s) garlic
• 1 teaspoon basil, dried
• 1 teaspoon tarragon, dried
• 1 teaspoon thyme, dried
• 4 fish, tilapia, filets, 4 oz. each
• 2 small zucchini, thinly sliced lengthwise
• 1 tablespoon margarine
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground

Preparation

1. Preheat oven to 400 degrees. Combine lemon juice, garlic, and herbs in a medium bowl. Add fish; cover and marinate in the refrigerator for 15 minutes.
2. Remove fish from marinade (reserve the marinade). Spray a 12x12-inch sheet of aluminum foil with cooking spray.
3. Place 2 fillets of fish on the sheet of aluminum foil. Top with half of zucchini. Repeat layering with another layer of fish, then remaining zucchini.
4. Sprinkle chunks of margarine over the top of fish and drizzle 1/4 cup of the marinade over the top. Sprinkle with salt and pepper.
5. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.

Nutritional Info (Per serving):

Calories: 155, 

Saturated Fat: 2g, 

Sodium: 217mg, 

Dietary Fiber: 1g, 

Total Fat: 6g, 

Carbs: 5g, 

Sugars: 2g, 

Cholesterol: 76mg, 

Protein: 23g

Exchanges: 

Vegetable: 1, 

Lean Meat: 3, 

Fat: 0.5

Carb Choices: 0.5

HERB & PARMIGIANO CRUSTED TILAPIA W/QUICK TOMATO SAUCE

Herb & Parmigiano Crusted Tilapia with Quick Tomato Sauce

Why should chicken have all the fun? In this recipe, it's a mild and quick-cooking tilapia that gets a coating of herbs and cheese. And, because of its simple yet flavorful sweet tomato sauce, even people who usually pass on fish are willing to give this dish a try. 

 Serves 4

2 large cloves garlic, minced (about 1 Tbs.)
6 Tbs. extra-virgin olive oil
14.5-oz. can diced tomatoes
Pinch granulated sugar
Kosher salt and freshly ground black pepper
3/4 cup fresh breadcrumbs
3/4 cup finely grated Parmigiano-Reggiano
1/2 cup chopped mixed fresh herbs, such as thyme, parsley, chives, or oregano
Four 6-oz. skinless tilapia fillets
1 large egg

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In a small (1- to 2-quart), heavy saucepan, cook the garlic in 2 Tbs. of the oil over medium heat until it begins to color, 1 to 2 minutes. Add the tomatoes and their juices, sugar, and a pinch each of salt and pepper. Simmer for 15 minutes, stirring occasionally and breaking up the tomatoes with a wooden spoon. Season to taste with salt and pepper.
Meanwhile, on a large plate, toss the breadcrumbs, Parmigiano, herbs, 1/4 tsp. salt, and 1/4 tsp. pepper.
Season the fish with salt and pepper. Beat the egg in a wide, shallow dish. Dip each fillet in the egg and then the breadcrumb mixture, pressing it on to help it adhere.
In a 12-inch heavy-duty nonstick skillet, heat the remaining 4 Tbs. olive oil over medium-high heat. Add two of the fillets and cook until the coating is nicely browned and the flesh is opaque and cooked through, 2 to 3 minutes on each side. Use a slotted spatula to move the fish. Repeat with the remaining fillets. Serve the tilapia with a spoonful of the sauce.

Serving Suggestions

Serve with Sautéed Broccoli Raab with Balsamic Vinegar.

nutrition information (per serving):
Calories (kcal): 420; Fat (g): 26; Fat Calories (kcal): 230; Saturated Fat (g): 5; Protein (g): 38; Monounsaturated Fat (g): 16; Carbohydrates (g): 11; Polyunsaturated Fat (g): 3; Sodium (mg): 730; Cholesterol (mg): 105; Fiber (g): 2;

HUDSON BAKED TILAPIA

HUDSON BAKED TILAPIA

INGREDIENTS

4 (4 ounce) fillets tilapia
salt and pepper to taste
1 tablespoon Cajun seasoning, or to taste
1 lemon, thinly sliced

1/4 cup mayonnaise
1/2 cup sour cream
1/8 teaspoon garlic powder
1 teaspoon fresh lemon juice
2 tablespoons chopped fresh dill

Cooking Instructions

Preheat the oven to 350 degrees F. Lightly grease a 9x13 inch baking dish.
Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.
Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.

Servings Per Recipe: 4

• Calories: 284
• Total Fat: 18.6g
• Cholesterol: 62mg
• Sodium: 598mg
• Total Carbs: 5.7g
• Dietary Fiber: 1.5g
• Protein: 24.6g

Blackened Tilapia with Cilantro-Lime Slaw

Resolved to start eating more good-for-you fish? Tilapia is an excellent choice. It's mild, so spice rub really stands out but isn't overwhelming. This dish is quick-cooking and delicious with the bright slaw on the side. 

Serves 2

1/2 small clove garlic
Kosher salt
1 medium lime
3 Tbs. mayonnaise
1/4 medium head Savoy cabbage, cored and thinly sliced (about 2 cups)
2 scallions, thinly sliced
2 Tbs. chopped fresh cilantro leaves
Freshly ground black pepper
1/2 tsp. chili powder
1/4 tsp. ground cumin
Two 5-oz. tilapia fillets, cut in half lengthwise
1 Tbs. unsalted butter

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Chop the garlic, sprinkle it with a pinch of salt, and mash it into a paste with the side of a chef's knife. Finely grate the zest from half of the lime and then juice the whole lime. In a medium bowl, whisk the garlic, lime zest, 1 Tbs. of the juice, and the mayonnaise. Toss in the cabbage, scallions, and cilantro. Season with 1/4 tsp. salt and several grinds of pepper.
In a small bowl, mix the chili powder, cumin, 1/4 tsp. salt, and several grinds of pepper. Sprinkle the spice rub all over the tilapia.
Melt the butter in a 10-inch cast-iron or nonstick skillet over medium-high heat. Cook the tilapia on both sides until browned and cooked through, about 3 minutes total for the small pieces and 5 minutes total for the large pieces. Transfer to a plate. Toss the slaw and add more lime juice, salt, and pepper to taste. Serve the tilapia with the slaw.

Serving Suggestions

Serve with Southwestern Rice Pilaf on the side.

nutrition information (per serving):
Calories (kcal): 370; Fat (g): 25; Fat Calories (kcal): 220; Saturated Fat (g): 7; Protein (g): 31; Monounsaturated Fat (g): 6; Carbohydrates (g): 9; Polyunsaturated Fat (g): 10; Sodium (mg): 500; Cholesterol (mg): 95; Fiber (g): 3;