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Herbed Tilapia Envelopes

Herbed Tilapia Envelopes

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Preheat the oven to 400 degrees.

Season the tilapia with salt and pepper, to taste. Place the tilapia in a bowl and combine with the Worcestershire sauce, lemon juice, and garlic. In another small bowl, combine the jalapeño, parsley, oregano, and lemon zest. Season with salt and pepper, to taste.

Cut 2 pieces of parchment paper, each 16-inches long. Fold each piece in half and cut into a "half-heart" shape. Open the heart and from one side, place a few slices of green and yellow zucchini as a base. Cover the vegetables with ¼ of the jalapeño sauce.

Place the tilapia on a bed of vegetables and cover with another ¼ of jalapeño sauce. Top with 1 teaspoon of the olive oil and 3 slices of lemon. Repeat with the other fish.

To form the packets, brush the edges of the paper with the remaining olive oil. For each packet, beginning with the wide part of the heart, fold in the paper about ½-inch. While rotating the heart, press well to seal the envelope.

When tightly sealed, place the packets on a baking sheet. Bake until fish is cooked through, about 15-18 minutes. Serve on individual plates and decorated with chopped parsley and capers.

Baked Tilapia

Tilapia is a mild white fish with thin fillets that cook quickly, making it ideal for a weeknight main dish. It cooks evenly in the oven and is totally hands-off—no need to flip the fish on the stovetop—freeing you up to make any side dishes.

The straightforward preparation and quick baking time make this tilapia recipe perfect for a busy evening. Tilapia is a lean fish, low in calories and high in protein, and tends to be one of the cheapest seafood options out there. You can find it fresh at the seafood counter or frozen, and either will work for this recipe. You also don't have to worry about mercury because the vast majority of tilapia sold at the supermarket is farmed in closed tanks, making it relatively low in mercury. (Look for tilapia that is farmed using environmentally friendly conditions for the best fish.)

Scale this recipe up or down to make the perfect amount for your family. Baked tilapia makes a fabulous meal with steamed rice or a baked potato. Brussels sprouts or broccoli are great with fish, but any steamed vegetable or salad would make a good side, too. Tilapia is a bit of a culinary blank slate.

Sautéed Tilapia with Garlic Herb Butter Sauce

  • Author: Taming of the Spoon
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1 x
  • Category: Dinner
  • Method: Sautéed
  • Cuisine: American


Quick and easy sautéed tilapia fillets topped with a garlic butter herb sauce flavored with Dijon and prosciutto.


  • 1/4 cup unsalted butter, softened
  • 1 1/2 tablespoons chopped flat-leaf parsley
  • 1 large garlic clove, peeled and minced
  • 2 teaspoons minced shallots
  • 1/2 teaspoon Dijon mustard
  • 1 1/2 tablespoons minced prosciutto
  • 2 tablespoons freshly squeezed lemon juice
  • Salt, to taste
  • Freshly ground pepper, to taste
  • 1 tablespoon canola oil
  • 4 (5 to 6 ounce) skinless tilapia fillets
  • Lemon wedges for serving


  1. Make butter: Mix butter with parsley, garlic, shallots, Dijon mustard, prosciutto, and lemon juice. Add a pinch of salt and pepper then stir until evenly mixed. Set aside.
  2. Cook fish: Heat oil in a large non-stick skillet over medium-high heat. Season the tilapia fillets with salt and pepper. When oil is shimmering, add fish fillets top side down and until fish is almost cooked through and the underside is deep golden brown, about 4 minutes. Turn fillets over.
  3. Top with butter: Using a small offset spatula, spread butter mixture over the top of each fillet, evenly dividing butter among the fillets. Cook for 1-2 minutes more or until fish is just cooked through and butter mixture has melted into the fish. Serve immediately.


Keywords: sautéed tilapia, how to cook tilapia, tilapia fillets

  • 6 fresh or frozen skinless tilapia, pollock, or cod fillets (about 2 pounds total)
  • Cooking spray
  • 2 teaspoons lemon juice
  • ¼ cup fine dry breadcrumbs
  • 1/4-1/2 teaspoon ground pepper
  • ¼ teaspoon salt
  • 2 teaspoons olive oil
  • 1 ½ cups shiitake mushrooms, stemmed and thinly sliced
  • 2 tablespoons finely chopped shallots or sweet onion
  • 1 tablespoon all-purpose flour
  • ½ cup dry white wine or reduced-sodium chicken broth
  • ¾ cup reduced-sodium chicken broth
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
  • 1 sprig Fresh thyme sprigs
  • 1 wedge Lemon slices
  • 1 cup 1 recipe Caramelized Onion Risotto (see associated recipe)

Thaw fish, if frozen. Preheat oven to 450 degrees F. Lightly coat a shallow baking pan with cooking spray set aside. Rinse the fish pat dry with paper towels. Brush the fish lightly with lemon juice. Place the fish, skinned sides down, in the prepared pan. Combine bread crumbs, pepper, and salt in a small bowl. Sprinkle evenly onto the fish. Coat the fish generously with cooking spray. Measure thickness of the fish.

Bake until the fish flakes easily when tested with a fork. (Allow 4 to 6 minutes per 1/2-inch thickness of fish.)

Meanwhile, for sauce: heat oil in a large skillet over medium-high heat. Add mushrooms and shallots cook about 3 minutes or until tender, stirring occasionally. Stir flour into mixture in the skillet. Add white wine cook and stir until thick and bubbly. Add chicken broth. Bring to boiling reduce heat. Simmer, uncovered, for 4 minutes, stirring occasionally. Stir in chives, parsley, and thyme.

Serve the sauce over the fish. If desired, garnish with thyme sprigs and lemon slices and serve with Caramelized Onion Risotto.


    • Olive oil
    • 2 or 3 smallish new potatoes, cut into 1/2-inch slices
    • Salt and freshly ground pepper
    • 6-ounce fillet of flounder, halibut, tilapia, salmon, or red snapper, or more if you want leftovers
    • About 1/3 medium zucchini, cut into julienne strips
    • 1/2 medium carrot, peeled and cut into very thin julienne strips
    • 1 scallion, white and tender green, cut into lengthwise strips
    • 3 slices fresh ginger approximately the size of 25-cent pieces, peeled and cut into julienne strips
    • A splash of white wine
    • A sprinkling of fresh herbs, if available (such as parsley, chives, tarragon, or summer savory)

  • 4 tilapia fillets
  • salt and ground black pepper to taste
  • ½ cup olive oil
  • 1 teaspoon minced garlic
  • 1 (14.5 ounce) can diced tomatoes
  • ¼ onion, chopped
  • 1 jalapeno pepper, seeded and minced, or to taste
  • 1 large green bell pepper, chopped
  • 1 tablespoon chopped fresh cilantro, or to taste

Season tilapia with salt and pepper. Place olive oil and garlic in a bowl or resealable bag and add seasoned tilapia. Marinate in the refrigerator for at least 15 minutes.

Place each tilapia fillet onto its own aluminum foil square. Use the fish to smear the tin foil with olive oil. Spoon diced tomatoes, onion, and jalapeno evenly over fillets. Top with bell pepper and cilantro. Fold packets up like envelopes.

Preheat an outdoor grill for high heat and lightly oil the grate.

Cook fillets on the preheated grill until easily flaked with a fork, about 10 minutes, flipping halfway through cooking time.

1 1/2 pound tilapia fillets, cut into serving sized portions
4 cloves garlic, crushed
seasoned cornmeal
1 cup milk

Garlic-Butter Sauce
1/4 cup butter or margarine
1 tablespoon lemon juice, fresh squeezed
1/4 teaspoon sugar
1/2 teaspoon salt and black pepper mix
4 drops hot pepper sauce, more or less, to taste
fresh parsley, chopped, as a garnish

Dip tilapia fillets into milk and coat with seasoned corn meal. Heat enough butter in large saucepan to cover bottom saute fillets (about 5-7 minutes per side), or until crispy brown (add more butter, as necessary). Keeping fillets warm, spoon warm garlic-butter sauce over fillets

Garlic-Butter Sauce: Melt butter or margarine in a small saucepan and stir in crushed garlic, sugar, salt and pepper mix add lemon juice and hot pepper sauce to taste. Serve hot, garnished with parsley.

Step by Step


  • 2 tilapia fillets
  • Salt & Pepper
  • 1/4 cup panko
  • 1 tbsp parsley
  • 1 tbsp oil
  • 2 tsp thyme
  • 1 tsp Dijon mustard
  • 2 tbsp Greek yogurt
  • 2 tsp dill
  • 1 1/2 tsp milk
  • 1 tsp red wine vinegar


Preheat the oven to 450F and line a baking sheet with a piece of parchment paper. Arrange the fish on the paper and sprinkle with salt and pepper.

Bake the fish for about 8-10 minutes, depending on the thickness of the fillets.

In a small bowl, combine the panko, parsley, oil, thyme, and Dijon mustard.

Remove the fish from the oven and switch it to the broiler setting. Spoon the panko mixture over the fish. Broil for about 1-2 minutes. You want the topping to get brown and crispy.

While the fish is under the broiler, stir together the yogurt, dill, milk, and vinegar.

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Baked Tilapia With Herb Butter

  • Course: Dinner
  • Skill Level: Beginner, Easy
  • Add to favorites

  • Servings : 4
  • Prep Time : 15m
  • Cook Time : 20m
  • Ready In : 35m


  • 4 tablespoons unsalted butter, softened
  • 2 tablespoons chopped fresh tarragon or basil
  • 8 ounces sliced mixed mushrooms (about 4 cups)
  • 4 stalks celery, sliced
  • 1 bunch scallions, sliced
  • Kosher salt and freshly ground pepper
  • 4 6 -ounce tilapia fillets


Lay out 4 large pieces of foil. Layer the vegetables in the center of each piece of foil, starting with the mushrooms, then the celery and scallions. Dot the vegetables with some of the herb butter (use about half) and season each portion with 1/4 teaspoon salt, and pepper to taste. Lay the tilapia fillets over the vegetables dot with the remaining herb butter. Sprinkle each fillet with 1/4 teaspoon salt, and pepper to taste.

Bring the foil ends together, fold over and crimp closed on all sides to make sealed packets. Place the packets on a baking sheet and bake until the fish is cooked through but still moist, 18 to 22 minutes. Remove the packets from the oven and let sit 2 minutes before opening. Transfer the fish and vegetables to plates and drizzle with the cooking juices.

Per serving: Calories 351 Fat 16 g (Saturated 9 g) Cholesterol 127 mg Sodium 393 mg Carbohydrate 7 g Fiber 2 g Protein 47 g

Watch the video: Lemon Butter Tilapia (May 2022).


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