Season tilapia with salt and pepper and place on a small baking sheet.
Sun dried tomatoes. Bake covered 10 minutes. Gently press each fillet into the flour to coat and shake off the excess flour. In a small bowl mix remaining ingredients. Bake in the oven for 56 minutes or until you see the fish start to lift.
This is a great technique because you can cook a meal of oven roasted tilapia over rice in less than 20 minutes. Season both sides of each fillet with salt and pepper. The great thing about tilapia is that you can basically go into your spice cabinet and season it with whatever you want. Mix together butter garlic red pepper flakes lemon juice and zest then pour over.
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. Place tilapia in a greased 11x7 in. Lightly press the fillets down with a spatula until the fish sticks to the pan. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner.
Preheat oven to 4250. You can adjust the garlic level in the pesto to suit your familys tastes. To bake tilapia start by pre heating your oven to 375 0f and lightly brush a glass cooking dish with olive oil. After washing the tilapia in cold water dry the fish with paper towels.
Preheat your oven to 4000f. Rinse your tilapia fillets gently pat them dry and then place them on a baking sheet thats been greased with oil or cooking spray. Pan fried broiled baked or braised tilapia readily absorbs the robust flavor of spicy marinades creamy sauces and subtle seasonings. Plus a 6 ounce fillet only has about 125 calories and about 1 gram of fat.
A homemade spinach and pecan pesto makes a tasty and nutritious sauce for oven baked tilapia fillets. Bake until fish just begins to flake easily with a fork 5 8 minutes. Place the flour in a shallow dish. Rinse tilapia fillets in cold water and pat dry with paper towels.
The firm texture and mild flavor of tilapia make it ideal for a variety of cooking methods.