Best Smoochs Light Tilapia Recipes

LIGHT SAUTEED TILAPIA WITH LEMON BROTH

Light Sauteed Tilapia With Lemon Broth image

Make and share this Light Sauteed Tilapia With Lemon Broth recipe from Food.com.

Provided by Pantry Chef Starkey

Categories Tilapia

Time 13m

Yield 2-4 serving(s)

Number Of Ingredients 10

Ingredients

1 cup fat-free low-sodium chicken broth
1/4 cup lemon juice
1 teaspoon butter
1 teaspoon olive oil
3 (6 -8 ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly cracked pepper
1 tablespoon paprika
1/2 cup flour
2 teaspoons butter

Steps:

Melt 1 tsp butter & oil in large skillet over low heat.
Sprinkle fish with salt, pepper & paprika. Coat fish in flour on a shallow dish, shake off excess flour.
Increase heat to medium-high, when butter turns light brown add fillets and saute 3 mins both sides.
Remove fillets from pan and pour broth and lemon juice into the hot pan. Bring to a boil and whisk in 2 tsp butter.
Serve sauce over fillets.

Nutrition Facts : Calories 465.2, Fat 13.8, SaturatedFat 5.8, Cholesterol 142.7, Sodium 512.9, Carbohydrate 29.4, Fiber 2.2, Sugar 1.4, Protein 57.5

TILAPIA WITH LEMON CAPER SAUCE

Tilapia with Lemon Caper Sauce image

My husband and I are always trying to increase the amount of fish in our diet. This recipe is fast, easy and enjoyable, even for non-fish lovers. -Catherine Jensen, Blytheville, Arkansas

Provided by Taste of Home

Categories Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 11

Ingredients

4 tilapia fillets (6 ounces each)
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon all-purpose flour
1 tablespoon olive oil
1/2 cup reduced-sodium chicken broth
2 tablespoons lemon juice
1 tablespoon butter
1 tablespoon drained capers
Lemon wedges, optional
Hot cooked pasta, optional

Steps:

Sprinkle tilapia with salt and pepper. Dust lightly with flour., In a large skillet, heat oil over medium heat. Add tilapia; cook until lightly browned and fish just begins to flake easily with a fork, 3-5 minutes per side. Remove from pan; keep warm., Add broth, lemon juice, butter and capers to same skillet; cook and stir until mixture is reduced by half, about 5 minutes. Spoon over tilapia. If desired, serve with pasta and lemon wedges.

Nutrition Facts : Calories 207 calories, Fat 8g fat (3g saturated fat), Cholesterol 90mg cholesterol, Sodium 500mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein. Diabetic Exchanges

SMOOCH'S LIGHT TILAPIA

Smooch's Light Tilapia image

Ahhhh, I just had to put my zaar name on this one. I finally came up wtih one heck of a recipe, in my opinion and wanted to share it. One night, I was tired of measuring stuff out and trying to find a new way to cook my fish, so I combined some of my favorite flavors and came up with this. I'm thinking I may add a bit of ground red pepper to it too for a bit of a bite. Added: thanks for the great reviews!!! A note, I haven't used the dry garlic lately, as I'm really enjoying the freshly minced. I did try elephant garlic, because I got a ton of it free from a local farmer and it turned out much milder, but I liked it better with regular ol' garlic!

Provided by SmoochTheCook

Categories Tilapia

Time 12m

Yield 1 serving(s)

Number Of Ingredients 7

Ingredients

4 ounces tilapia fillets
1/2 teaspoon garlic, minced (the dry, minced garlic is what I have been using when in a hurry)
1 teaspoon oregano
1/2 teaspoon basil
1 teaspoon parmesan cheese (I use veggie parm)
1 dash sea salt
cooking spray

Steps:

Preheat oven to 400. Rinse tilapia and pat dry.
Spray a casserole dish with Pam spray and set fish in it.
Sprinkle seasonings over fish in the order they are listed.
Place in oven. Cook for 8 minutes or until fish flakes easily with a fork. I put it on broil the last TINY bit to get the cheese a little browned, but it's good without doing this too.

Nutrition Facts : Calories 119.1, Fat 2.4, SaturatedFat 1, Cholesterol 58.2, Sodium 239.8, Carbohydrate 0.8, Fiber 0.2, Protein 23.6