Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

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 %

Lemon Butter Fish

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You are in for a special treat! We found the FIRST Dinner Tonight video and thought it was appropriate for today’s “Throwback Thursday.” Dana Tarter was a Family and Consumer Sciences AgriLife Extension agent in Tarrant County when she was the first star of Dinner Tonight. The program has grown tremendously since this video and we are excited for what is to come. Don’t forget to try Lemon Butter Fish for dinner tonight. Enjoy! [Read more…] about Lemon Butter Fish