Hudson’s Baked Tilapia


Hudson’s Baked Tilapia                                                                                                                                                                              Ingredients

4 (4 ounce) fillets tilapia

salt and pepper to taste

1 tablespoon Cajun seasoning, or to taste

1 lemon, thinly sliced

1/4 cup mayonnaise

1/2 cup sour cream

1/8 teaspoon garlic powder

1 teaspoon fresh lemon juice

2 tablespoons chopped fresh dill

Directions

Preheat the oven to 350 degrees F. Lightly grease a 9×13 inch baking dish. Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish. Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork. While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia

Nutritional Facts (Per Serving)

Servings 4

 

Potato-Horseradish-Crusted Mahi-Mahi                                                                                                                                                                      Ingredients

1 cup precooked shredded potatoes

1 shallot, finely chopped

1 tablespoon prepared horseradish

1 teaspoon Dijon mustard

1/2 teaspoon garlic salt

1/4 teaspoon freshly ground pepper

1 1/4 pounds mahi-mahi, skin removed, cut into 4 portions

4 teaspoons reduced-fat mayonnaise

1 tablespoon canola oil

1 lemon, quartered

Directions

Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a medium bowl. Spread each portion of fish with 1 teaspoon mayonnaise, then top with one-fourth of the potato mixture, pressing the mixture onto the fish.

2. Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the pan potato-side down and cook until crispy and browned, 4 to 5 minutes. Gently turn the fish over, reduce the heat to medium and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more. Serve with lemon wedges.

Nutritional Facts (Per Serving)

205 calories; 6 g fat (1 g sat, 3 g mono); 105 mg cholesterol; 9 g carbohydrate; 27 g protein; 1 g fiber; 311 mg sodium; 623 mg potassium. Nutrition bonus: Selenium (74% daily value), Potassium (18% dv).

Servings 4

Calories: 284

Total Fat: 18.6g

Cholesterol: 62mg

Sodium: 598mg

Total Carbs: 5.7g

Dietary Fiber: 1.5g

Protein: 24.6g

About these ads

One thought on “Hudson’s Baked Tilapia

  1. [...] Loss Video BreakcomCut Pounds On Your Body With These TipsTips For Successful And Simple Weight LossHudson’s Baked Tilapia/* —————————————————————— ———- BASE LAYOUT [...]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s