Anyone have any good tilapia recipes? Preferably something grilled or broiled, nothing fried please. Thanks

I know you are on here looking for delicious recipes and I do have one for you. Just wondering if you heard all the latest concerns about tilapia containing as much Omega 6 as a doughnut and being really bad for you?

Ingredients:


1 Tilapia Fillet (or other whitefish) grilled
1/8 teaspoon cayenne pepper
Salt & pepper, to taste

Mango Salsa
White rice
Vegetable Medley

Mango Salsa
1 cup diced tomatoes
1/2 cup diced red onions
1/2 each diced jalapeño
2 tablespoon chopped cilantro
Salt and pepper to taste
1 teaspoon salad oil
1 teaspoon white vinegar
1/2 teaspoon granulated garlic
1/2 cup chopped mango

Preparation:

Tilapia Fillet:
Spray both sides of the tilapia with Pam Oil Spray.
Shake seasoning (salt, pepper, cayenne pepper) over both sides of the tilapia.
Place tilapia on a clean, lightly oiled grill, smooth side down. Cook to an internal temperature of 145 degrees, turning once during cooking.

Cook rice
Steam fresh vegetable medley (use no butter) season with lemon pepper.

Mango Salsa:
Place all ingredients together in a bowl with the exception of the mango, and mix.
Add the mango and gently mix right before serving.

To serve: Place a portion of white rice on a platter. Place the tilapia on the bed of rice. Pour 2 tablespoons of the mango salsa over the tilapia.
Add the vegetable medley.
Garnish with kale and a fresh lemon wedge.

I eat a lot of Tilapia I would be interested in the info regarding the Omega 6.


As far as recipes I have found some great ones on line that I have used.
I prefer simple and easy ones for the most part. I do sometimes try soemthing more involved. I included one of each below a simple and a more involved one.

In all honesty I like buying some of the grinders seasonings that they sell and use them and grill it.
I actually have a Chicken seasoning grinder one that has Lemon and other seasonings in it and it tastes great on fish as well as the intended chicken.

Anyway here are a couple good ones I have used and love.

Herb Baked Tilapia
Takes approx 15 minutes to complete

1 pound frozen fish fillets, partially thawed
1/4 cup chopped onion
1 clove garlic, minced
2 tablespoons butter
1/2 teaspoon dried tarragon, crushed
1/4 teaspoon dried thyme, crushed
Dash pepper
1/4 cup corn flakes, crumbled
Preparation:
Place fillets in greased baking dish. Cook onion and garlic in butter until tender. Stir in seasonings, cook 1 minute longer. Spread mixture over the fish fillets. Top with cornflake crumbs. Bake at 450° for 12 to 15 minutes, until fish flakes easily with a fork.
Baked fish recipe serves 4.





Baked Tilapia in Parchment
takes 30 to 60 minutes

4 fish fillets
4 sheets parchment paper
Olive oil
8 sun-dried tomatoes
4 teaspoons garlic and/or scallions
Fresh ginger -- optional
Salt & pepper

Preheat oven to 425F. Put the dried tomatoes in very hot water.

Wash the fillets off and put aside. Take a piece of parchment paper, fold in half and place open on the counter top. Spread a little oil (1-2 teaspoons) on one side, near the crease, in a spot big enough to cover the fish. Place one fillet on this spot of olive oil.

Chop up the scallions very fine and put about 1 tablespoon on the fish (or about one clove of garlic finely chopped). Coarsely chop the tomatoes and put about 2 tomatoes on the fillet. Sprinkle with salt and pepper. If you have some ginger, chop it up and sprinkle about 1/2 teaspoon on the fillet.

Fold up the parchment around the fish, crimping along the edge. Place on the cookie sheet when done. Repeat for other fillet/s.

Place cookie sheet/s in the oven and cook for about 10-12 minutes, or until the parchment is golden brown. Carefully open the parchment to serve.



As I said I found these online and have oodles more if you try a search on recipes.com
They offer feedback on the recipes as do other sites.
Good Luck