Healthy recipe for Tilapia?

I need an easy healthy recipe for Tilapia to make tomorrow. It's my sis-in-law's b-day and she is on a strict diet. I want to make her a nice dinner and have tilapia that I would like to make for her. Can anyone help? Thanks ahead of time.Healthy recipe for Tilapia?
drizzle fish w/ oilve oil and rub the meat with fish seasoning, thyme, marjoram, or dill etc.. and dip in black sesame seeds


broil or grill on both sides 10 min an inchHealthy recipe for Tilapia?
yes!


350


Chop one onion and one pepper.


Place them in a baking dish sprayed with Pam, using veggies as a carpet for fish.


Place thawed fish on top of veggies. Salt and pepper fish, and dot with pats of butter. Place butter pats directly on top of fish, makes it yummy when baking!


Last, dot fish with Worsteshire just before placing it in oven.





Bake fish 10-12 minutes, and remove.


Spoon juices over fish, and sprinkle grated Parmesan cheese over fish. Place fish back into oven under BROILER...and broil fish until parmesan is melted and begins to brown.


Remove fish. If veggies are not cooked through, remove fish and place them carefully onto separate dish, and return vegies to oven back at 350 to back until tender.





Serve fish OVER veggies. Great with Rice.


We love this one! You can use it with any kind of fish! I like it best with Halibut.
This is a very good recipe. Use real parmesan not the kind you put on spaghetti.





1/2 cup fresh grated Parmesan cheese


1/4 cup butter or margarine, softened


3 tablespoons mayonnaise or Miracle Whip


2 tablespoons fresh lemon juice


1/4 teaspoon dried basil


1/4 teaspoon ground black pepper


1/8 teaspoon onion powder


1/8 teaspoon celery salt


2 pounds tilapia fillets





Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.


In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.


Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Talapia is really easy fish to cook...





Pan fry it in a little olive oil, sprinkled with a lot of black pepper and lemon juice...





Remove the fish from the pan, add a tablespoon of butter, a teaspoon of olive oil, a tablespoon of chopped capers, a tablespoon of chopped lemon zest, a third of a cup of chicken broth, a few tablespoons of lemon juice, and salt to taste. If possible add a third of a cup of white wine instead of broth and allow to simmer down to half the origional amount.





Spoon over fish right before serving.





Easy, takes like 15 min's, healthy and is a crowd pleaser...





Serve with rice and veggies on the side!