Parmesan Tilapia

I love watching Food Network. The other night they had a "Battle Tilapia" on Iron Chef America. The one thing that I heard the most during that program was different phrasings to the point of "tilapia has very little flavor." With that in mind, most of my tilapia recipes are heavy on extra flavors. If you happen to like the taste, what little there is of the fish, then please, go easy on the ingredients, otherwise, load 'em on!

4 tilapia fillets, thawed if previously frozen
4 Tbs low-fat parmesan cheese
1 tsp garlic powder
1 tsp onion powder
1 tsp dried parsley flakes
1/2 tsp paprika (optional)
salt and pepper to taste

Pre-heat oven to 350 degrees. Mix all the seasonings, including cheese, in a bowl. Remove excess moisture from tilapia fillets with a paper towel. (Optional- you can lightly brush melted lite margarine on each side of fillet before laying them in the seasoning. This is not necessary to make the seasoning stick, but it will make it crispier in the oven. Keep in mind that this will add more fat to the dish.) Lay each fillet in the season mixture, patting on extra to cover both sides. Line a pan with aluminum foil and set the fillets in the pan. Cook fillets for 10- 15 minutes or until done. Parmesan mixture will be a light, golden brown after baking.

Makes 4 servings.

Nutrition Facts (per serving):

Calories-115 Carbs-0g Protein-21g Fat- 3g

 

http://www.flickr.com/photos/zorbs/ / CC BY-NC-SA 2.0

Herb Crusted Salmon

Jared and I tried this salmon at a corporate cafeteria a few years back and the chef was nice enough to give us the recipe. We have rarely prepared salmon any other way since then.

1 lb skinless salmon fillet*
2 Tbs fennel seed
2 Tbs coriander
1 tsp salt
pico de gallo (optional)

Preheat oven to 375 degrees (can also be cooked on the grill at medium heat). Crush fennel seeds and mix together with coriander and salt. Pat mixture evenly on all sides of the fillet. Spray a piece of aluminum foil with Pam. Lay fillet on foil and cook in the oven or on the grill for 15- 20 minutes, or until fillet is cooked through. Top with pico de gallo and serve.

Makes 4 servings.

*Can also be used with chicken breasts, but the rub has the best flavor with salmon.

Nutrition Facts (per serving):

Calories 150 Carbs- 0 g Protein- 25 g Fat- 5.5 g

http://www.flickr.com/photos/farahmarzuki/ / CC BY-NC 2.0