What seasonings, overn temp and how long....there are only 4 small ones
Old bay seasoning and a little butter, broil for three minutes; however keep and eye on it.
Put a little bit of salt and pepper on both sides, and a little bit of sugar. Just to make a crust when it is in the hot, hot oil. Make sure the oil is very hot. Use vegetable oil. When the oil looks like it's about to smoke, that's when you should add the filets.
Then after about a min and a half on each side, put them in the oven in the same pan, and cook until the internal temp is 140-145 degrees.
Oh, I would season with Dill, Lemon, and red pepper!
I usually make fish tacos with it..
pan saute or oven bake on 350 for 15 min. the filets
add taco seasoning (cumin, chili powder, onion powder, garlic powder) splash of lime and cilantro
heat up flour or corn tortillas
make a slaw for your tacos:
red and/or green cabbage
1/2 teaspoon honey
line a cookie sheet with foil and spray with cooking oil. Place the filets about an inch and a half apart. Melt a tablespoon of butter in the microwave and brush a light coat over the fish. zest half a lemon over the fish then season with a little fresh cracked black or white pepper, salt and paprika. Bake at 350 for just 20 minutes... and serve with a nice fresh veggie and some rice! Oh yummy!
Take and season then with pepper and lemon and butter place in oven for about 1/2 hr on 350 cover with foil ,take foil off (optional) sprinkle with bread crumbs place under a boiler for about 5 min until bread crumbs get golden brown.
I've made this soy-marinated tilapia for dinner before and really liked it: http://wp.me/p1l2Zx-bL
I like grilling mine with some sort of citrus herb rub. lemon pepper will work in a pinch