GARLIC TILAPIA WITH SPICY KALE
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. -Tara Cruz, Kersey, Colorado
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a 6-qt. stockpot, heat 1 tablespoon oil over medium heat. Add garlic, fennel and pepper flakes; cook and stir 1 minute. Add kale and water; bring to a boil. Reduce heat; simmer, covered, 10-12 minutes or until kale is tender., Meanwhile, sprinkle tilapia with 1/2 teaspoon pepper and garlic salt. In a large skillet, heat remaining oil over medium heat. Add tilapia; cook 3-4 minutes on each side or until fish just begins to flake easily with a fork., Add beans, salt and remaining pepper to kale; heat through, stirring occasionally. Serve with tilapia.
Nutrition Facts : Calories 359 calories, Fat 13g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 645mg sodium, Carbohydrate 24g carbohydrate (0 sugars, Fiber 6g fiber), Protein 39g protein. Diabetic Exchanges
TILAPIA KALI KALI
Simple 5 Minute Spicy Tilapia Fish Dish that will leave you wanting more and more!! Great Starter and Quick
Provided by Bav C
Categories Tilapia
Time 12m
Yield 4 Fillets, 4 serving(s)
Number Of Ingredients 5
Steps:
- Coat Tilapia Fillets in slight oil and grill till softly cooked. (5 minutes average).
- Whilst Fish is cooking, heat some butter in a pan (enough to coat number of fillets throughly).
- Add Chilli powder (as desired to taste) to the butter. Continue to stir well.
- Add black Pepper (as desired in quantity) and continue to stir.
- Add Lime/Lemon to the sauce.
- Remove from heat, place fish in a flat holding dish and pour sauce over the fish.
- Waah-La.
Nutrition Facts : Calories 189, Fat 1.6, SaturatedFat 0.3, Cholesterol 99, Sodium 140.4, Protein 41.1
PAN-SEARED TILAPIA
Steps:
- Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
- Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
Nutrition Facts : Calories 249.3 calories, Carbohydrate 11.9 g, Cholesterol 56.3 mg, Fat 10.8 g, Fiber 0.4 g, Protein 24.6 g, SaturatedFat 4.5 g, Sodium 50.9 mg
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