Tilapia Fillet ideas for Medifast?

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I just bought a bag of frozen tilapia fillets from Costco. I would like some tasty, in plan recipes that I could also serve my husband. Thanks.


Comments (32)

I eat Tilapia like 4 nights a week. I pan sear mine. I put Olive Oil in a pan season the fish with Lemon Pepper and sear on both side for 3 min. Total of 6-7 min in Pan. Yummy. I would love to hear more recipes though.


Comment #1

I have one that I love..

Chop 1 and 1/2 cups of veggies very small (I use red peppers, green peppers, broccoli, fresh spinach etc. Add 2 Teaspoons of salsa to the veggies.

Saute veggies in a pan with PAM..

Place/spread the hot vegetables OVER your tilapia (I also d this with orange roughey).

Drizzle with 2 tsps of olive oil on the fish/veggie mixture for your healthy fat..

Bake at 350 for 15 minutes or until fish flakes well..

This is truly yummy!.

I have it once a week and it is filling and delicious. My family likes it very well tooso that makes for an easy way to feed my family well (I add some couscous or brown rice and fruit for desert for MY FAMILYnot me though!).


Comment #2

My husband and I love tilapia and make it a lot..

This is how we prepare it:.

First, I sprinkle one (or both) sides of my Tilapia with Old Bay and Lemon Juice.

Then, bake on cookie sheet/pie plate at 400 degrees for 3-4 minutes each side..

Serve right on top of fresh spinach...

Comment #3

Thank you so much for the ideas We will probably have them a little later this week and I will let you know.

Have a great weekend.


Comment #4

I love the Mrs. Dash Chili-lime on fish. That hint of spice helps me eat slower and feel more full.

I just sprinkle it on and cook in my non stick pan.

(no oil leaves my healthy fat for a vinaigrette on my salad)..

Comment #5

This sounds DELICIOUS!!!! Do you think it would work with salmon or tuna? Those are my two favorite fishes...

Comment #6

I love buying the frozen Tilapia and broiling it in the oven. I use a jelly roll pan on the top oven rack. Usually a brush a teaspoon of melted margarine on it, pepper, and either garlic or a little lemon juice. It only takes a few minutes on each side and it's delicious. We had this even before I started Medifast. My BF loves it, too.

P.S. Lining the pan with foil makes cleanup so much easier!..

Comment #7

I just had Tilapia for dinner. You get a lot of fish for the 7oz. I buy the individual frozen ones at costco. I brushed each one with tsp of trans fat free margarine, sprinkled some johnnys seasoned salt, baked at 350 for 30 min, then softened 2 laughing cow light plain cheese wedges in the microwave (just to warm them up), spread one cheese on each filet (2 filets = 7oz) ...

Comment #8

Love Tilapia! We ate it tonight..

Here's what I do:.

Olive Oil and Fry Pan.

Fresh Garlic.


Sprinkle crushed peppers.

Small amt of capers.

Couple of sun dried tomatoes (small amt).


Comment #9

Shortee426if you use salmon don't add the extra healthy fat. Just saute the veggies in PAM..

For salmonI just add a Tablespoon of salsadelish!.


Comment #10

I found this in the forums when I first started Medifast. It is wonderful.

Broiled tilapia Parmesan.

7oz Tilapia.

1 T mayo.

2 T Parmesan.

1 tsp lemon juice.

Black pepper.

Onion powder.

Basil or Italian seasoning.

Celery salt.

Preheat broiler..

Spray broiler pan with butter flavor Pam..

In a small bowl, mix together the Parmesan cheese, mayonnaise and lemon juice. Season.

With dried basil, pepper, onion powder and celery salt. Mix well and set aside..

Arrange fillet on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip.

The fillet over and broil for a couple more minutes. Remove the fillet from the oven and.

Cover 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.



Comment #11

This may be a stupid question, but do you defrost your frozen fish before cooking... I have a bag of the frozen tipalia and it doesnt say on the bag.....


Comment #12

I take a can of tomatoes (no added salt/sugar), and reduce it down til thick, then add 10 black olives sliced in half. I pan sear the tilapia with just a spray of pam.

I ladle the tomato/olive sauce over the tilapia. It's very yummy...

Comment #13

I don't I put the frozen filet on the foiled cookie sheet and cook in oven 350 for 35min. perfection! I spread a layer of laughing cow light cheese and tiny sprinkle of pepper. so good and not fishy at all, thats why I love it so much. reminds me of halibut...

Comment #14

That sounds delish. Would that be 2 HF and 3 Condiments? I might make this tomorrow night. Thanks friend for the recipe...

Comment #15

I do mine the super easy/lazy way.

1) Thaw them (either in fridge overnight) or in cool water.

2) Line a cookie sheet or cake pan with tin foil (enough to COVER the entire fish - basically to steam it and lock in the moisture so it doesn't dry out)..

3) Spray a teeny bit of non-stick spray on the tinfoil (where the fish is going to go)..

4) Sprinkle some "seafood seasoning" on top (the kind we use is a circular container from Costco) on it. You barely have to use any!.

5) Cover COMPLETELY with foil (basically make a closed "tent" for it).

6) Bake in the oven (350) for about 30 min..

7) Enjoy!..

Comment #16

This question was taken from a support group/message board and re-posted here so others can learn from it.


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