Best 4 Baked Tilapia Fillets With Light French Onion Sauce Recipes

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Indulge in a culinary delight with our baked tilapia fillets, expertly prepared with a light and flavorful French onion sauce. This dish combines the delicate texture of tilapia with the rich, savory notes of caramelized onions, creating a harmonious blend of flavors. Accompanied by three additional enticing recipes, this article offers a symphony of culinary creations to tantalize your taste buds. Embark on a culinary journey as we guide you through the steps of preparing this delectable tilapia dish, along with a refreshing cucumber salad, a creamy lemon sauce, and a tantalizing roasted vegetable medley. Get ready to elevate your palate with this exceptional collection of recipes, perfect for any occasion.

Check out the recipes below so you can choose the best recipe for yourself!

BAKED TILAPIA



Baked Tilapia image

I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 8

4 tilapia fillets (6 ounces each)
3 tablespoons butter, melted
3 tablespoons lemon juice
1-1/2 teaspoons garlic powder
1/8 teaspoon salt
2 tablespoons capers, drained
1/2 teaspoon dried oregano
1/8 teaspoon paprika

Steps:

  • Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.

Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.

CRUNCHY OVEN-BAKED TILAPIA



Crunchy Oven-Baked Tilapia image

This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. -Leslie Palmer, Swampscott, Massachusetts

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 10

4 tilapia fillets (6 ounces each)
1 tablespoon reduced-fat mayonnaise
1 tablespoon lime juice
1/4 teaspoon grated lime zest
1/2 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon pepper
1/2 cup panko bread crumbs
Cooking spray
2 tablespoons minced fresh cilantro or parsley

Steps:

  • Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.

Nutrition Facts : Calories 186 calories, Fat 3g fat (1g saturated fat), Cholesterol 84mg cholesterol, Sodium 401mg sodium, Carbohydrate 6g carbohydrate (0 sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges

EASY BAKED TILAPIA



Easy Baked Tilapia image

This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful.

Provided by F_Gory

Categories     Seafood     Fish     Tilapia

Time 35m

Yield 4

Number Of Ingredients 6

4 (4 ounce) fillets tilapia
2 teaspoons butter
¼ teaspoon Old Bay Seasoning TM, or to taste
½ teaspoon garlic salt, or to taste
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper

Steps:

  • Preheat the oven to 375 degrees F (190 degrees F). Grease a 9x13 inch baking dish.
  • Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
  • Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

Nutrition Facts : Calories 171.6 calories, Carbohydrate 7.3 g, Cholesterol 46.4 mg, Fat 3.6 g, Fiber 2.7 g, Protein 24.8 g, SaturatedFat 1.6 g, Sodium 354.3 mg

BAKED TILAPIA FILLETS WITH LIGHT FRENCH ONION SAUCE



Baked Tilapia Fillets With Light French Onion Sauce image

This recipe was from The Laughing Cow website. I printed it out over 4 months ago and now I have made it. This is a quick dinner that is sure to impress.

Provided by PaulaG

Categories     One Dish Meal

Time 25m

Yield 4 serving(s)

Number Of Ingredients 10

4 (6 ounce) tilapia fillets
salt, to taste
pepper, to taste
2 tablespoons olive oil, divided
1/2 cup diced yellow pepper
1/2 cup diced red pepper
2 medium diced zucchini
1 cup half-and-half
5 wedges light laughing cow lite french onion cheese
3 tablespoons chopped fresh chives

Steps:

  • Preheat oven to 350 degrees; prepare a baking sheet by spraying with non-stick cooking spray, rinse and dry fillets. Place on prepared baking sheet and season to taste with salt and pepper. Bake fish in oven until it flakes easily with fork, about 12 to 15 minutes.
  • While the fish bakes, warm 1 tablespoon olive oil in a large saute pan over medium-high heat; add diced peppers and zucchini; saute until crisp tender, season with salt and pepper, divide cooked vegetables among 4 plates and top with cooked fish fillet.
  • For the sauce; reduce heat to medium and add the remaining oil to pan. Gradually whisk in half-and-half and then cheese; stir until the cheese is melted and sauce begins to thicken, about 5 minutes. Stir in chives, season to taste with salt and pepper.
  • Drizzle with cheese sauce over plated fish; garnish with additional chives if desired.

Tips:

  • Choose Tilapia Fillets with Skin: The skin helps keep the fish moist and flavorful during baking.
  • Use Parchment Paper: Lining the baking sheet with parchment paper prevents the fish from sticking and makes cleanup easier.
  • Don't Overcook the Fish: Tilapia cooks quickly, so it's important to watch it closely to prevent overcooking and drying out.
  • Make the French Onion Sauce Ahead of Time: The sauce can be made up to 2 days in advance and reheated before serving.
  • Serve with Your Favorite Sides: Baked tilapia with French onion sauce pairs well with a variety of sides, such as roasted vegetables, mashed potatoes, or rice.

Conclusion:

Baked tilapia fillets with French onion sauce is an easy and delicious dish that's perfect for a weeknight meal. The delicate flavor of the tilapia is complemented by the rich and savory sauce, and the whole dish can be prepared in under 30 minutes. Whether you're a seasoned cook or a beginner, this recipe is sure to impress.

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