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Ingredients 4 (6-ounce) tilapia fillets Cooking spray 1/2 cup fresh orange juice (about 1 orange) 3 tablespoons fresh lime juice 1 tablespoon brown sugar 1 tablespoon extra-virgin olive oil $ 2 teaspoons lower-sodium soy sauce 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/4 teaspoon black pepper 1/4 teaspoon ground red pepper 2 garlic cloves, crushed 1/2 teaspoon paprika Preparation 1. Arrange fish in a single layer in a shallow roasting pan coated with cooking spray. Combine orange juice and next 9 ingredients (through garlic); pour over fish. Let stand 15 minutes. 2. Preheat broiler. 3. Sprinkle fish with paprika; broil 15 minutes or until desired degree of doneness. Drizzle sauce over fish. Carma Van Allen, South Orange, NJ, Cooking Light AUGUST 2010 |
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Ingredients
4 (4 ounce) tilapia fillets 2 teaspoon butter 1/4 teaspoon Old bay Seasoning or to taste
1/2 teaspoon garlic salt, or to taste
1 lemon sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper
Preparation 1. Preheat the oven to 375 degree F (190 Degree C). Grease a 9x13 inch baking dish.
2. Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
3. Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.
Tips: Aluminium foil can be used to keep food moist, cook it evenly and make clean up easier. Recipe courtesy of F.Gory |
