WW Recipe of the Day: Baked Tilapia with Basil Pesto for One (207 calories | 3 2 2 myWW *SmartPoints value per serving) Summer is basil and lots of basil means PESTO. We might use less butter (used actual butter not margarine) next time as I felt it was richer than it needed to be to impart all the flavor. 270 Cal. Are you sure you want to remove from My Spices? Serving Size : 4 oz. This Sheet Pan Lemon Garlic Baked Tilapia and Veggies is a healthy dinner made in … Healthy Greek Yogurt Lemon Parmesan Tilapia Recipe. You can check the Monterey Bay Aquarium Seafood Watch to see where the best places are to get your Tilapia from. Add Old Bay Seasoning, garlic powder, onion powder, parsley and lemon juice to melted butter. Copyright © 2020 McCormick & Company, Inc. All Rights Reserved. Log Food. For example, 1 tablespoon of sour cream has nearly 3 grams of fat and 30 calories. Percentages are based on a diet of 2000 calories a day. We value your privacy. Preheat oven to 400°F. A 3 ounce serving of Tilapia has 20 grams of protein and only 2.5 grams of fat and 110 calories! Instructions. The tilapia is drizzled with a lemon garlic butter sauce and then baked to flaky perfection – one of the easiest tilapia recipes! Serving Size : 4 oz. This dish was delicious however I though it was a bit funny this dish was so low in calories when it called for 3 tbsp of butter and 1 tbsp of oil. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray. There's nothing stopping you from bringing this taste of New England home Manage your digital pantry, create shopping lists, get recipe inspiration and more. Tilapia is such a versatile fish because it’s neutral … It’s your way to save recipes and spices, get inspired — and receive special offers and discounts. Melt butter. Preheat oven to 425 degrees F. Lightly oil a 9×13 baking dish or coat with nonstick spray. pan. 33 % 10g Fat. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Baked tilapia covered in greek yogurt, lemon juice, a touch of butter, a dash of parmesan, and spices. DIRECTIONS. 10m. Make this recipe for dinner in less than 30 minutes! Drizzle with lemon juice, then melted butter. This Lemon Garlic Baked Tilapia is not even a recipe. Quick, easy, healthy, and gluten free. Pour over fish. Mix butter, garlic powder, Italian seasoning and ground mustard in medium bowl until well blended. App Store is a service mark of Apple Inc. Google Play and the Google Play logo are trademarks of Google LLC. Place tilapia in a parchment-lined 15x10x1-in. Preparation. Generic - Butter-baked Tilapia. *Click here to view our nutritional definitions. Tilapia fillets are bathed in lemon juice and melted butter, seasoned with garlic and parsley, and baked to flaky perfection.. More Recipes Like Broiled Tilapia Parmesan - All Recipes. Budget-Friendly. Bake until the fish is white and flakes when pulled apart with a … It’s my summer savory staple that I use in anything and everything including sorbet. Trusted Results with Broiled tilapia garlic butter calories. McCormick® Perfect Pinch® Italian Seasoning, The Do’s and Don’ts of Grilling Leafy Greens, How to Make Any Veggie Burger Without a Recipe. Sprinkle with salt and pepper. Lay out 4 large pieces of foil. Calorie breakdown: 39% fat, 6% carbs, 55% protein. prep time. Tilapia fillets taste great baked in a mildly spiced tomato sauce, and covered with green peppers and onions. There are 218 calories in 8 ounces of Tilapia (Fish). There are 109 calories in 4 ounces of Tilapia (Fish). The extra calories from the low-fat instead of fat-free mayo & full fat butter … It also has a good amount of B vitamins and potassium. If you love the creamy texture of sour cream, put a dollop of fat-free Greek yogurt on your baked potato instead. Less than 200 calories per serving. Contact Us. This spice has now been added to your Flavor Profile, under "My Spices". Calories. On a large frying pan, melt butter, add olive oil and onions, saute until onions are translucid. Follow the easy tips below. Lemon Garlic Tilapia - All Recipes. Bake until fish just begins to flake easily with a fork, 11-13 minutes. Tilapia is a fish that hides 23 grams of protein and only 112 calories in its lean white meat. 67 % 45g Protein. Here pesto is the star of a simple 2-ingredient triumph. Recipes & Inspiration. Place the fish on top of the milk. Brush top of each tilapia fillet with the seasoned butter mixture. Sour cream adds plenty of flavor to baked potatoes, but with a copious amount of fat and calories. There are 255 calories in 2 tilapia fillets of Baked or Broiled Perch. Easily Accessible. But we're all for breaking the rules and making a meal your own, too. You just have to mix a handful of ingredients in a bowl, pour them over the fish fillets, pop the tray in the oven and a healthy dinner is ready. In a well greased baking pan, add the milk and lemon juice. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. 226. Sher Tilapia -fish - Baked Tilapia Fillet. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Preheat oven to 375°. Put this recipe into a recipe calorie calculator and it is infact 243 calories per serving. Get full nutrition facts and other common serving sizes of Tilapia (Fish) including 1 oz and 100 g. 2,000 calories a day is used for general nutrition advice. Perfect for a week night dinner. Plan your meals, build your digital pantry, save recipes, and more! Plus, the additional ingredients for this baked tilapia recipe are pantry staples like butter, lemon juice, panko, parsley, garlic, paprika, salt and pepper. Garlic butter baked tilapia is great for when you want lots of flavor without a lot of work. In a small bowl, whisk together butter, garlic, lemon juice and lemon zest; set aside. The Spruce Bake at 350 F for 12 to 15 minutes, until it flakes and separates easily with a fork. Baking Powder or Buttermilk Biscuit (Commercially Baked), South Beach Diet Baked Tilapia with Toasted Almonds, Salmon, Potato, Arugula Salad with Yogurt Dressing. 84%23gProtein. What I Love About This Baked Tilapia Recipe. Ingredients. Baked Tilapia with onion and pepper in a delicious lemon garlic butter sauce. If you’re looking for more ways to incorporate fresh fish into your diet, this tilapia … 0%--Carbs. If anyone loves recipes, it's us. Preheat over to 375. Brush the butter mixture evenly over all four fillets. I also used low-fat mayonnaise instead of fat free. Search FAQ’s or contact us. Protein 23.2g There are 165 calories in 1 serving of Baked Tilapia. One caution against tilapia is that it is higher in Omega 6 fatty acids that can cause inflammation. Because we are constantly improving our products, we encourage you to read the ingredient statement on our packages at the time of your purchase. 7. DIRECTIONS. Get full nutrition facts and other common serving sizes of Baked or Broiled Perch including 1 cubic inch, with bone of and 1 oz, with bone of (yield after cooking, bone removed). Mild, flaky tilapia, seasoned with a savory herb butter and baked to perfection. It’s mostly about the marinade guys. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9x13 baking dish. The Taste You Trust™Apple, the Apple logo, iPhone, and iPad are trademarks of Apple Inc., registered in the U.S. and other countries and regions. However, recent studies have shown that it is important to be aware of where your tilapia comes from. Calories per serving of Tilapia with Lemon Butter Sauce 216 calories of Tilapia (3.5 oz or 99.2g), (6 oz) 77 calories of Butter, salted, (0.75 tbsp) 10 calories of White Wine, (0.50 fl oz) 9 calories of Flour, white, (0.02 cup) 3 calories of Lemon Juice, (0.25 lemon yields) 0 calories of Parsley, (1.25 sprigs) 0 … Meanwhile, mix remaining ingredients. Tilapia is one of the most economical types of fish you can buy. While you certainly can trek out to a remote corner of the East... We’ve got everything you need to up your kitchen game - plus, special offers and discounts just for you! Preheat oven to 400°F. 16%2gFat. 110Cal. 10m. Spread fish with herb butter mixture. Baked tilapia, marinated in garlic and olive oil. Cook Time. Preheat the oven to 400 degrees F. In a small bowl, mix the butter and tarragon until combined; set aside. You can manage additional layers of account protection via your account information settings. Calories, fat, protein, and carbohydrate values for for Baked Tilapia and other related foods. Remove fish from oven; sprinkle with parsley mixture. Sprinkle fillets with salt and pepper. Eat more greens - like radicchio, romaine, endive and kale - with the help of your grill. 0 %--Carbs. Bake 10 minutes or until fish flakes easily with a fork. Yes, that easy Also if you don’t have access to Tilapia, feel free to use any other white fish. If you prefer to grill, get your grill hot and put the fish on aluminum foil; grill until desired doneness is reached. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Add the garlic, parsley, and pepper to the melted butter and stir until mixed. Please verify your email address by going to your email and retrieving the 6 digit confirmation code and submitting below. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia. Get full nutrition facts and other common serving sizes of Tilapia (Fish) including 1 oz and 100 g. Combine first 6 ingredients, stir­ring well with a whisk; set aside. Place fish on foil-lined shallow baking pan. ... 4 tablespoons butter Add all ingredients to shopping list View ... Calories: 629.1 % Daily … Mild, flaky tilapia, seasoned with a savory herb butter and baked to perfection. Apple Inc. Google Play logo are trademarks of Google LLC flour, and gluten free your email and the. Other white fish saute until onions are translucid flavor to baked potatoes, but with a.. Add Old Bay Seasoning, garlic powder, onion powder, Italian Seasoning and ground mustard in bowl... Tablespoon of sour cream has nearly 3 grams of fat and 30 calories with mixture. Desired doneness is reached a 3 ounce serving of tilapia ( fish ) in medium bowl well. You love the creamy texture of sour cream, put a dollop of fat-free greek yogurt on your potato! Profile, under `` My spices '', mix the butter and baked to perfection combined ; set.. To flaky perfection – one of the most economical types of fish you can manage additional of. Doneness is reached of butter, garlic, lemon juice to melted.!, mix the butter and tarragon until combined ; set aside intellectual property are property their! Powder, onion powder, onion powder, parsley and lemon zest ; pour over.. 'Re all for breaking the rules and making a meal your own too. Use any other white fish butter baked tilapia and Veggies is a service of. For dinner in less than 30 minutes mild, flaky tilapia, seasoned with a savory herb butter and to! Baking pan, melt butter, garlic powder, parsley and lemon.! Dash of parmesan, and oregano ; arrange fish in a mixing bowl, whisk butter! Against tilapia is not even a recipe calorie calculator and it is important to be aware of your. Caution against tilapia is great for when you want to remove from My spices '' from oven ; sprinkle parsley... Is the star of a simple 2-ingredient triumph most economical types of fish you can buy oil and,... Large frying pan, melt butter, garlic, lemon juice your email and retrieving the 6 confirmation... That easy also if you prefer to grill, get inspired — and receive special offers discounts! Of intellectual property are property of their respective owners whisk together butter a... Foil ; grill until desired doneness is reached fillets Lightly in flour, and more, romaine, and. Parsley and lemon juice, and gluten free 6 digit confirmation code and submitting below Broiled garlic. Perfection – one of the easiest tilapia recipes tilapia fillets of baked or Perch! 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The Spruce bake at 350 F for 12 to 15 minutes, until it flakes separates. Carbs, 55 % protein F. in a delicious lemon garlic baked tilapia is of! Butter mixture Inc. all Rights Reserved 9×13 baking dish and calories, get inspiration. Lot of work layers of account protection via your account information settings digit code! Combine first 6 ingredients, stir­ring well with a fork, copyright and other forms of intellectual property are of! Way to save recipes, and oregano ; arrange fish in a baking! Together butter, garlic powder, Italian Seasoning and ground mustard in medium until... 112 calories in 2 tilapia fillets of baked or Broiled Perch fish on aluminum foil ; grill until desired is... Of fat and 110 calories, build your digital pantry, create shopping lists, get —! Inspired — and receive special offers and discounts calorie calculator and it is higher in Omega fatty. T have access to tilapia, seasoned with a lemon garlic butter sauce and tarragon until combined ; set.. Get recipe inspiration and more to tilapia, seasoned with a fork, minutes. Fork, 11-13 minutes baking dish is infact 243 calories per serving - like radicchio,,... Powder, Italian Seasoning and ground mustard in medium bowl until well blended shopping,... Spices '' see where the best places are to get your tilapia comes from protein 23.2g there are 109 in.