Best 5 Tilapia With Fresh Vegetables Recipes
**Tilapia with Fresh Vegetables: A Culinary Delight**
Tilapia with fresh vegetables is a delectable dish that combines the mild flavor of tilapia with the vibrant colors and flavors of a variety of vegetables. This healthy and flavorful meal is perfect for those looking for a light and satisfying lunch or dinner. The tilapia is cooked to perfection, resulting in a flaky and tender texture, while the fresh vegetables add a delightful crunch and sweetness to the dish. With its simple yet elegant presentation, this dish is sure to impress your family and friends.
**Recipe Variations:**
1. **Tilapia with Roasted Vegetables:** Elevate your tilapia dish by roasting a medley of colorful vegetables such as broccoli, carrots, and bell peppers. The roasted vegetables add a delightful smoky flavor and caramelized texture to the dish.
2. **Tilapia with Lemon and Herbs:** For a zesty and aromatic variation, try tilapia seasoned with a vibrant blend of lemon, garlic, and fresh herbs like thyme and rosemary. The citrusy flavor of the lemon pairs perfectly with the delicate taste of tilapia, creating a refreshing and flavorful meal.
3. **Tilapia with Asian-Inspired Sauce:** Embrace the bold flavors of Asia by preparing tilapia with a savory sauce made from soy sauce, ginger, and sesame oil. Serve the tilapia over steamed jasmine rice or quinoa for a complete and satisfying meal.
4. **Tilapia with Creamy Dill Sauce:** Indulge in a creamy and flavorful experience with tilapia smothered in a rich and tangy dill sauce. The creamy sauce, made with Greek yogurt, sour cream, and fresh dill, complements the delicate flavor of the tilapia, resulting in a dish that is both indulgent and satisfying.
ROASTED TILAPIA AND VEGETABLES
Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
- Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
- Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.
Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g
LEMON BUTTER BAKED TILAPIA RECIPE
This easy oven baked tilapia recipe makes a healthy dinner in only 20 minutes. Lemon butter tilapia needs just 5 simple ingredients!
Provided by Maya Krampf
Categories Main Course
Time 20m
Number Of Ingredients 7
Steps:
- Preheat the oven to 400 degrees F (204 degrees C).
- Cut the lemon in half. Juice and zest one half (you should get about 1 tablespoon lemon juice and 1/2 tablespoon lemon zest). Slice the other half into thin slices.
Nutrition Facts : Calories 270 kcal, Carbohydrate 1.2 g, Protein 34.4 g, Fat 14.4 g, SaturatedFat 8.3 g, TransFat 0.5 g, Cholesterol 115.5 mg, Sodium 772 mg, Fiber 0.1 g, Sugar 0.2 g, UnsaturatedFat 4.9 g, ServingSize 1 serving
SHEET-PAN TILAPIA AND VEGETABLE MEDLEY
Unlike some one-pan dinners that require precooking in a skillet or pot, this one uses just the sheet pan, period. -Judy Batson, Tampa, Florida
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 2 servings.
Number Of Ingredients 13
Steps:
- Preheat oven to 450°. Line a 15x10x1-in. baking pan with foil; grease foil., In a large bowl, combine the first 5 ingredients. Add melted butter, garlic salt and pepper; toss to coat. Place vegetables in a single layer in prepared pan; bake until potatoes are tender, about 20 minutes., Remove from oven; preheat broiler. Arrange vegetables on 1 side of sheet pan. Add fish to other side. Sprinkle fillets with tarragon and salt; dot with softened butter. Broil 4-5 in. from heat until fish flakes easily with a fork, about 5 minutes. If desired, serve with lemon wedges and tartar sauce.
Nutrition Facts : Calories 555 calories, Fat 20g fat (12g saturated fat), Cholesterol 129mg cholesterol, Sodium 892mg sodium, Carbohydrate 56g carbohydrate (8g sugars, Fiber 8g fiber), Protein 41g protein.
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
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
Tips:
- Selecting Fresh Tilapia: Opt for firm, plump, and bright-eyed tilapia with a mild, slightly sweet aroma. Avoid fish with dull eyes or a slimy texture.
- Preparing the Vegetables: Cut the vegetables into uniform sizes to ensure even cooking. For tender vegetables like zucchini and bell peppers, slice them thinly. Root vegetables like carrots and parsnips can be cut into thicker pieces.
- Seasoning: Use a combination of herbs, spices, and citrus to enhance the flavor of the tilapia and vegetables. Common herbs include thyme, rosemary, and oregano, while spices like garlic powder, paprika, and cumin add warmth and depth. Lemon or lime zest and juice bring a refreshing brightness.
- Cooking Techniques: Tilapia cooks quickly, so it's important to avoid overcooking. Pan-searing or baking are popular methods that yield crispy skin and tender flesh. Steaming or poaching are gentler methods that preserve the delicate flavor and texture of the fish.
- Serving Suggestions: Serve tilapia with fresh vegetables as a main course, accompanied by a side of rice, quinoa, or roasted potatoes. Drizzle with a tangy sauce or salsa for an extra burst of flavor.
Conclusion:
Tilapia with fresh vegetables is a versatile and delicious dish that showcases the delicate flavor of the fish and the vibrant colors and flavors of the vegetables. With a few simple tips and techniques, you can create a restaurant-quality meal in the comfort of your own kitchen. Whether you prefer pan-seared, baked, steamed, or poached tilapia, the possibilities are endless. So, gather your ingredients, fire up the stove or oven, and enjoy this healthy and flavorful dish that's perfect for any occasion.
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