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