Ingredients:

Fish:
1 1/2 pounds tilapia fillets
Canola or safflower oil to cover pan
1 cup flour
1 teaspoon salt
1 teaspoon pepper
2 teaspoons garlic powder

Sauce:
1 bunch green onion, chopped, green and white
3 (1 inch) toes fresh ginger root, peeled and grated
2 tablespoons honey
1 1/2 cups plain low fat yogurt
2 tablespoons Grey Poupon mustard

Methods:

Fish: In a self-sealing bag, put flour, salt, pepper and garlic powder. Add fish fillets to bag to lightly coat with flour mixture.

In a non-stick skillet, put enough oil to cover the bottom. Brown the fish in the oil until cooked all the way through – approximately 2 – 3 minutes per side. Remove and place on paper towels to drain.

Sauce: In a separate pan, saute lightly the chopped onions in oil to a light golden color. Add ginger, honey, yogurt, and mustard. Heat just until ingredients are warm.Pour sauce poured directly on fish on serving plate or on the side if desired.

Serve with white rice.

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Ingredients:

* 2 pounds tilapia fillets
* 2 tablespoon chili powder
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* 1 teaspoon cumin

For the Aioli:
* 1 1/2 cups mayonnaise
* 6 cloves of garlic, minced
* 1 1/2 tablespoon lemon juice
* 1 1/2 tablespoon Dijon mustard
* 3/4 teaspoon dried tarragon

Methods:

Prepare aioli by combining all aioli ingredients in a bowl, mixing and then refrigerate until you are ready for it.Preheat grill. Combine spices for fish and sprinkle over both sides of the tilapia fillets.Place on hot grill and cook for about 4 to 5 minutes over a medium high heat. Turn once during grilling. Serve with Aioli.

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Ingredients:

* 2 tablespoons butter
* 2 cloves garlic, finely minced
* dash pepper
* dash salt
* pinch dried dill weed or parsley
* dash paprika
* 4 tilapia fillets

Methods:

In saucepan, combine butter, garlic, pepper, salt, dill weed, and paprika.Heat over low heat until butter is melted and starts simmering.Remove from heat.Brush a little of the butter mixture in the bottom of a shallow baking dish (line baking dish with foil, if desired) then place tilapia fillets on the buttered area.

Brush top of each tilapia fillet with the seasoned butter mixture.Bake at 350° for 12 to 15 minutes, until tilapia flakes easily with a fork.

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Ingredients:

* 1/2 cup mayonnaise
* 1/4 cup brown mustard, such as French’s Bold ‘n Spicy
* 1 pound tilapia fillets, if frozen, thaw
* 1/4 cup chopped pecans, finely chopped

Methods:

Lightly butter a large, shallow baking pan, such as a jelly roll pan.In a small bowl, combine mayonnaise, and mustard.

Using paper towels, pat fish lightly to dry. Arrange fish fillets in prepared baking dish.Spread mayonnaise mixture over each fillet.Sprinkle each fillet with chopped pecans press down gently.

Bake in a preheated 350° oven for 12 to 15 minutes, until fish flakes easily with a fork.
Use 2 to 3 fillets per person, or 4 to 6 ounces.Serve with broccoli and tomato slices.

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Ingredients:

* 4 to 6 tilapia fillets
* cooking spray
* 8 to 12 ounces baby spinach, cleaned
* 1/4 cup chicken broth
* 1/4 teaspoon onion powder
* salt and pepper
* Creole seasoning blend
* 1 small tomato, chopped
* 4 green onions, thinly sliced

Methods:

Spray a 9×13-inch baking dish with cooking spray and add the spinach.If necessary to make the spinach fit it into the baking dish, steam or saute the spinach for a minute or two to wilt slightly.

Sprinkle spinach with salt and pepper and onion powder add the chicken broth.Sprinkle tilapia fillets lightly with salt, pepper, and Creole seasonings.Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion.Cover the baking dish with foil and bake at 350° for 20 to 25 minutes, or until fish flakes easily with a fork.

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