Tilapia is one of my new favs too....here is something super simple for it.
Spray pam a pan, preheat oven at 375-400.
sprinkle salt, pepper, garlic powder and bake for 10 min. While its baking mix 1 tsp butter w/1 tbsp gargonzola cheese with a splash of lemon juice. Mix well, and when fish is done, put a blob on each fillet, and bake for another 5 min.
Thats it!! If your not crazy about gargonzola cheese, try blue cheese, or feta instead.
Ive tried old bay seasoning on my fish and other things, but Im just not crazy about it. More often than not, Ive used rubs for chicken on my fish. Dont rub it in, just sprinkle it on. Very tastey too
If you're allowing a bit of butter in your diet, fish fried in a tbsp of butter is just heavenly!
Breading for fish....I have no measurements, I go by the smell of it
breadcrumbs, seasoning salt, pepper, parm cheese, italian seasoning. If it smells just like breadcrumbs, you dont have enough seasonings. Make sense?
Sorry, thats about the best I can do for that. But if you give it a try, dip fillets in egg, then in the batter, and fry in butter.
Salmon, I love salmon, but if you dont like the strong flavour, try it on the grill. Make up a marinade of lemon juice from one lemon, garlic powder and pepper. Let it sit for about an hour. Then grill it, over cook it a bit. (a little less strong that way)
Tartar sauce (of sorts) excellent on salmon.....
1 cup nonfat sour cream
1 tomato
good bunch of fresh dill
salt and pepper
cut up tomato, and chop dill, add to sour cream and mix well, add more tomato if you like lots of it. Add salt and pepper to taste. Delicious on fish