Recipes
Butter-Broiled Tilapia
4 servings
20 minutes total
Shopping list
Ingredients
- 2 tablespoons unsalted butter
- ¼ teaspoon kosher salt
- ½ teaspoon dried Italian seasoning
- Cooking spray
- 1 ½ lb tilapia fillets
- 2 tablespoons Italian parsley, chopped
Steps
- Preheat oven to broil. Combine butter, salt, and seasoning. Coat baking sheet with spray; arrange fish in single layer and top with seasoned butter.
- Broil 5–6 minutes and until fish is opaque and separates easily. Sprinkle with parsley.
Other Preparation Methods
- Pan-Fry: Dip 1 ½ lb tilapia in beaten egg, then coat with bread crumbs. Preheat 3 tablespoons oil in large sauté pan on medium-high. Cook fish 3–5 minutes on each side and until crust is golden and fish separates easily. Drain on paper towels, season and serve.
- Grill: Preheat grill to medium. Season 1 ½ lb tilapia with salt and pepper. Place fish on lightly oiled foil; grill 4–5 minutes on each side and until fish is opaque and separates easily.
Amount per ¼ recipe serving: Calories 220, Total Fat 9g, Sat Fat 5g, Trans Fat 0g, Chol 90mg, Sodium 210mg, Total Carb 0g, Fiber 0g, Sugars 0g, Protein 33g, Calc 2%, Vitamin A 6%, Vitamin C 4%, Iron 6%