Best 4 Old Bay Tilapia With Broccoli Recipes
Embark on a culinary journey to relish the delectable Old Bay Tilapia with Broccoli, a symphony of flavors that will tantalize your taste buds. This versatile dish, hailing from the coastal regions of the United States, is a harmonious blend of succulent tilapia fillets enveloped in a tantalizing Old Bay seasoning, roasted to perfection and complemented by vibrant broccoli florets. Indulge in the crispy-on-the-outside, tender-on-the-inside tilapia, infused with a symphony of spices, including paprika, celery salt, and garlic powder. The accompanying broccoli, roasted to a tender-crisp texture, adds a vibrant green hue and a slightly sweet, nutty flavor, creating a delightful contrast to the savory tilapia. This recipe provides a detailed step-by-step guide to ensure a perfectly cooked dish, along with variations such as Air Fryer Old Bay Tilapia and Baked Old Bay Tilapia, catering to different cooking preferences. Discover the culinary magic of Old Bay Tilapia with Broccoli and elevate your weeknight dinners to a new level of taste and enjoyment.
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ROASTED TILAPIA AND BROCCOLI SHEET PAN DINNER
Roasted Tillapia and Broccoli Dinner is an easy, yet flavorful, weeknight dinner to prepare because it's prepped quickly and is ready in 30 min! Low-carb, Keto approved and gluten-free!
Provided by Joanne Schweitzer
Categories Main Course
Time 30m
Number Of Ingredients 9
Steps:
- Preheat oven to 425F.
- Using Pam cooking spray, spray a large sheet pan with cooking spray.
- In a small cup, mix 1 tbs of olive oil, tarragon, and lemon juice
- Arrange Tilapia fillets on sheet pan in a way that they are not overlapping.
- Sprinkle garlic powder, salt and pepper on top of Tilapia fillets.
- Drizzle oil mixture on Tilapia fillets.
- Drizzle remaining 1 tbs of olive oil on broccoli.
- Put sheet pan in 425F degree oven for 20 min.
- Salt again to taste if needed.
Nutrition Facts : Calories 251 kcal, Carbohydrate 8 g, Protein 37 g, Fat 9 g, SaturatedFat 2 g, Cholesterol 85 mg, Sodium 120 mg, Fiber 3 g, Sugar 2 g, ServingSize 1 serving
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
EASY BAKED TILAPIA
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 WITH VEGGIES IN FOIL
Steps:
- Preheat the oven to 450 degrees F (230 degrees C).
- Create aluminum foil packets for each fillet. Place fish into the individual foil packets and place carrots and celery on top of each fillet. Divide vermouth and butter evenly between each pouch. Seal each foil packet and place on a baking sheet.
- Bake in the preheated oven until fish fillets flake easily with a fork, 15 to 20 minutes.
Nutrition Facts : Calories 206.8 calories, Carbohydrate 8.5 g, Cholesterol 56.3 mg, Fat 7.4 g, Fiber 1.2 g, Protein 24 g, SaturatedFat 4 g, Sodium 123.4 mg, Sugar 3 g
Tips:
- Choose the right tilapia fillets. Look for fillets that are firm to the touch and have a mild, fresh smell. Avoid fillets that are slimy or have a strong fishy odor.
- Season the tilapia fillets generously with Old Bay seasoning. This will give them a delicious, savory flavor.
- Cook the tilapia fillets over medium heat until they are cooked through. This will prevent them from drying out.
- Serve the tilapia fillets immediately with broccoli and your favorite sides.
Conclusion:
This Old Bay tilapia with broccoli recipe is a quick and easy weeknight meal that is sure to please the whole family. The tilapia fillets are seasoned with a delicious blend of Old Bay seasoning and then cooked until they are flaky and tender. The broccoli is steamed until it is crisp-tender and then tossed with a simple lemon-butter sauce. This dish is served with a side of rice or potatoes.
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