Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Asian Tilapia with Red Pepper and Scallion Slaw

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Fresh, flavorful, and ready in minutes! This Asian Tilapia with Red Pepper & Scallion Slaw combines tender citrus-soy marinated tilapia with a crisp, colorful slaw featuring cucumber, red pepper, scallions, and a hint of sesame. It’s a light, healthy meal packed with bold flavor and just the right amount of crunch.


Asian Tilapia with Red Pepper and Scallion Slaw
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Servings
2 5 oz fillets
Servings
2 5 oz fillets
Asian Tilapia with Red Pepper and Scallion Slaw
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Servings
2 5 oz fillets
Servings
2 5 oz fillets
Ingredients
Servings: 5 oz fillets
Units:
Instructions
  1. Prepare the Marinade:
  2. In a shallow dish, combine all ingredients through the olive oil. Add fillets (covering both sides) and refrigerate at least 30 minutes.
  3. Prepare the Slaw:
  4. Combine all ingredients. Refrigerate at least 1 hour before serving (the longer it marinates, the spicier it gets).
  5. For Cooking:
  6. Heat skillet to medium high. Add fish to skillet. Cook 3-4 minutes on each side.
  7. Plate the tilapia and top with the red pepper and scallion slaw.
Recipe Notes

Asian Tilapia with Red Pepper & Scallion Slaw Nutrition Facts Serving size 1 fillet servings per container 2 Amount per serving Calories 250 % Daily Value Total Fat 7 g 9 % Saturated Fat 1.5 g 8 % Trans Fat 0 g Cholesterol 70 mg 23 % Sodium 510 mg 22 % Total Carbohydrate 17 g 6 % Dietary Fiber 2 g 7 % Total Sugars 10 g Added Sugars 3 g 6 % Protein 30 g Vitamin D 4 mcg 20 % Calcium 46 mg 4 % Iron 1 mg 6 % Potassium 727 mg 15 %

Blackened Tilapia

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This simple Blackened Tilapia recipe is the perfect way to whip up a quick and flavorful protein for dinner. Pair Blackened Tilapia with healthy side dishes like brown rice, vegetables, and fruit for a complete meal!


Blackened Tilapia
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Servings
6 5.3 ounce filets
Servings
6 5.3 ounce filets
Blackened Tilapia
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Servings
6 5.3 ounce filets
Servings
6 5.3 ounce filets
Ingredients
Servings: 5.3 ounce filets
Units:
Instructions
  1. Wash hands and disinfect work surfaces.
  2. Pre-heat oven to 350 degrees.
  3. Thaw tilapia if needed.
  4. Mix all the spices in a small bowl.
  5. Press spice mixture onto each piece of fillet, covering both sides.
  6. Cook coated fillet for about 10 minutes. Tilapia is cooked when it will flake with a fork and is opaque in color and reaches an internal temperature of 145 Degrees F.
  7. Transfer to a serving dish and squeeze lemon to top for a zing and enjoy!
Recipe Notes

Parrilla Tilapia Hamburguesas

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Hamburguessas de Tilapia
Parrilla Tilapia Hamburguesas
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Prep Time
20 minutos
Cook Time
10 minutos
Prep Time
20 minutos
Cook Time
10 minutos
Hamburguessas de Tilapia
Parrilla Tilapia Hamburguesas
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Prep Time
20 minutos
Cook Time
10 minutos
Prep Time
20 minutos
Cook Time
10 minutos
Ingredients
Tilapia Hamburguesas
Mezcla de aderezo (opcional)
Servings:
Units:
Instructions
  1. Lavase las manos y limpie su area para cocinar.
  2. Mezcle el ajo en polvo, cebolla en polvo, la sal y pimienta en un tazón pequeno para formar mela de condimentos.
  3. Precaliente el sartén antiadherente a fuego medio-bajo hasta que este caliente.
  4. Vierta el aceite extra virgen de oliva en un plato llano.
  5. Mojar tilapia reduce a la mitad en el aceite virgen extra y cubrir con una mezcla de condimentos.
  6. Coloque de manera mistadas de tilapia en una sartén antiadherente y cocinar cada lado durante 5 minutos o hasta que el pescado se desmenuce fácilmente con un tenedor.
  7. Mientras que el pescado se cocina, preparar, la mezcla de aderezo combinando todo los ingredientes en un tazón y mezclar.
  8. Una vez que el pescado se desmenuce facilmente con un tenedor, coloque cada mitad en un pan de trigo integral y cubrir con una hoja de lechuga romana, una rodaja de tomate y la mezcla de aderezo (opcional).
  9. Sirva inmediatamente y refrigerar cualquier aderezo sobrante.
Recipe Notes

Costo por porción: $1.29

Adaptado de: Nelda Speller

Roasted Tilapia with Orange Parsley Salsa

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Eat heart-healthy with our certified Heart-Check recipes!

 

Roasted Tilapia with Orange Parsley Salsa
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Servings
4
Servings
4
Roasted Tilapia with Orange Parsley Salsa
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Servings
4
Servings
4
Ingredients
Servings:
Units:
Instructions
  1. Preheat oven to 400° F.
  2. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place fish in an oven proof skillet coated with remaining 1 tablespoon oil. Bake at 400° F for 14 minutes or until fish reaches an internal temperature of 145 degrees.
  3. Grate 2 teaspoons orange zest from rind. Peel and section oranges over a bowl, chop the sections.
  4. Combine zest, chopped orange, parsley, 1 tablespoon oil, and 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl; toss well.
  5. Serve the cooked tilapia on a bed of brown rice, topped with the orange and parsley salsa.
Recipe Notes

Roasted Tilapia with Orange Parsley Salsa Nutrition Facts Serving size (339g) servings per container 4 Amount per serving Calories 350 % Daily Value Total Fat 10 g 13 % Saturated Fat 2 g 10 % Trans Fat 0 g Cholesterol 55 mg 18 % Sodium 360 mg 16 % Total Carbohydrate 39 g 14 % Dietary Fiber 5 g 18 % Total Sugars 11 g Added Sugars 0 g 0 % Protein 26 g Vitamin D 4 mcg 20 % Calcium 70 mg 6 % Iron 2 mg 10 % Potassium 646 mg 15 %

Mustard Crusted Fish

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Mustard Crusted Fish a recipe by Dinner Tonight
Mustard Crusted Fish
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Servings Prep Time
4 5 minutes
Cook Time
13-18 minutes
Servings Prep Time
4 5 minutes
Cook Time
13-18 minutes
Mustard Crusted Fish a recipe by Dinner Tonight
Mustard Crusted Fish
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Servings Prep Time
4 5 minutes
Cook Time
13-18 minutes
Servings Prep Time
4 5 minutes
Cook Time
13-18 minutes
Ingredients
Servings:
Units:
Instructions
  1. Preheat oven to 425 degrees.
  2. In a small bowl, combine mayonnaise, 1 tablespoon cheese, lemon juice, mustard and horseradish. Place fillets on a baking sheet coated with cooking spray. Spread mayonnaise mixture evenly over fillets.
  3. In a small bowl, combine bread crumbs, melted butter and remaining cheese. Sprinkle over fillets. Lightly spray each fillet with cooking spray.
  4. Bake for 13-18 minutes or until fish flakes easily with a fork.
Recipe Notes

Mustard Crusted Fish Nutrition Facts Serving size (153g) servings per container 4 Amount per serving Calories 210 % Daily Value Total Fat 6 g 8 % Saturated Fat 3 g 15 % Trans Fat 0 g Cholesterol 65 mg 22 % Sodium 350 mg 15 % Total Carbohydrate 12 g 4 % Dietary Fiber 1 g 4 % Total Sugars 2 g Added Sugars 0 g 0 % Protein 25 g Vitamin D 4 mcg 20 % Calcium 66 mg 6 % Iron 1 mg 6 % Potassium 386 mg 8 %