Preheat oven to 4000.
Vegetarian lasagne woolworths. Rinse tilapia fillets in cold water and pat dry with paper towels. Season tilapia with salt and pepper and place on a small baking sheet. Place the flour in a shallow dish. In a small bowl mix remaining ingredients.
Bake until fish just begins to flake easily with a fork 5 8 minutes. Bake in the oven for 56 minutes or until you see the fish start to lift. Preheat your oven to 4000f. Gently press each fillet into the flour to coat and shake off the excess flour.
Season both sides of each fillet with salt and pepper. A homemade spinach and pecan pesto makes a tasty and nutritious sauce for oven baked tilapia fillets. Preheat oven to 4250. Tilapia tends to be thinner so the cooking time will be less than other fish.
You can adjust the garlic level in the pesto to suit your familys tastes. Rinse your tilapia fillets gently pat them dry and then place them on a baking sheet thats been greased with oil or cooking spray. After washing the tilapia in cold water dry the fish with paper towels. Pan fried broiled baked or braised tilapia readily absorbs the robust flavor of spicy marinades creamy sauces and subtle seasonings.
The great thing about tilapia is that you can basically go into your spice cabinet and season it with whatever you want. Lightly press the fillets down with a spatula until the fish sticks to the pan. Tilapia fillets reduced sodium chicken broth flour lemon juice and 2 more fish fillets in a pouch wish bone wish bone italian dressing tomato yogurt fresh dill sugar and 3 more. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner.
The firm texture and mild flavor of tilapia make it ideal for a variety of cooking methods. Plus a 6 ounce fillet only has about 125 calories and about 1 gram of fat. Place tilapia in a greased 11x7 in. Mix together butter garlic red pepper flakes lemon juice and zest then pour over.
Bake covered 10 minutes.