Baked Tilapia – When it comes to preparing a quick, healthy, and flavorful dinner, baked tilapia is the perfect choice.
Why Tilapia?
Tilapia is a type of freshwater fish that’s incredibly popular due to its mild flavor, low cost, and high nutritional value. It’s a great source of lean protein and is packed with vitamins and minerals like vitamin B12, niacin, and phosphorus.
Tips and Tricks for Perfectly Baked Tilapia
- Don’t overcook : Tilapia is a delicate fish that can dry out if left in the oven too long. Keep an eye on it and use a fork to check if it flakes easily—this is a good sign it’s done.
- Enhance the flavor with herbs: You can easily add fresh herbs like thyme, rosemary, or dill to this recipe to give your tilapia a more robust flavor.
- Use parchment paper or foil: Lining your baking sheet makes for easier cleanup and ensures the fish doesn’t stick.
Variations on Baked Tilapia
One of the best things about tilapia is how adaptable it is. You can easily tweak this recipe to suit your taste or dietary preferences.
Baked Parmesan Tilapia
Add a delicious crunchy topping by mixing Parmesan cheese with breadcrumbs. Before baking, sprinkle this mixture over the tilapia fillets for a golden, cheesy crust.
Cajun Baked Tilapia
If you love a bit of spice, swap out the paprika and add Cajun seasoning for a flavorful kick. You can also mix in cayenne pepper for an extra fiery option.
Pesto Baked Tilapia
For a Mediterranean twist, spread a thin layer of pesto sauce over the fillets before baking. It adds a rich, herbaceous flavor that pairs beautifully with the mild fish.
How to Serve Baked Tilapia
Baked tilapia is wonderfully versatile and can be served in many ways, depending on your preferences or the occasion.
- Over Rice: Serve the tilapia over a bed of fluffy white rice, brown rice, or quinoa for a complete meal.
- With Vegetables: Pair it with roasted vegetables like asparagus, broccoli, or bell peppers for a healthy, well-rounded dish.
- In Tacos: Use the baked tilapia as the base for fish tacos. Flake the fish and stuff it into warm tortillas with slaw, avocado, and a zesty lime crema.
- With Pasta: Baked tilapia can also be served alongside light, lemony pasta dishes for a fresh and bright meal.
How to Store Baked Tilapia
Tilapia stores well, making it a great option for meal prep. Here’s how to keep it fresh:
- In the refrigerator: Store leftover tilapia in an airtight container for up to 3 days. To reheat, simply warm it in the oven at a low temperature (around 300°F) until heated through.
- In the freezer: If you want to freeze tilapia, allow the fish to cool completely, then wrap it tightly in aluminum foil or plastic wrap before placing it in a freezer-safe bag. Tilapia can be frozen for up to 2 months. To reheat, thaw it in the refrigerator overnight, then warm it in the oven.
Recipe FAQs
Can I use frozen tilapia?
Yes, you can use frozen tilapia fillets for this recipe. Just make sure to thaw them completely before baking. This ensures even cooking and prevents the fish from releasing too much water during the baking process.
What other seasonings go well with tilapia?
Tilapia pairs well with a wide range of flavors. You can try adding cumin, garlic powder, dill, or even a little soy sauce for an umami-rich twist. The mild taste of tilapia acts as a blank canvas for many different seasonings.
Is tilapia safe to eat?
Yes, tilapia is safe to eat as long as it’s sourced from a reputable supplier. It’s always a good idea to choose tilapia that has been sustainably farmed.
Can I bake tilapia without oil?
If you’re looking to reduce your oil intake, you can skip the olive oil and bake tilapia without it. Just be sure to line your baking sheet with parchment paper to prevent sticking, and consider using lemon juice or broth to add moisture and flavor.
Baked Tilapia
Baked Tilapia - When it comes to preparing a quick, healthy, and flavorful dinner, baked tilapia is the perfect choice.
Ingredients
- 6 tilapia fillets (6 ounces each)
- 2 tbsp butter
- 4 cloves garlic, crushed
- 2 tbsp fresh lemon juice
- Kosher salt and black pepper, to taste
- 2 tbsp fresh parsley, chopped
- Olive oil spray
Instructions
- Preheat your oven to 400°F and lightly spray a baking dish with olive oil.
- In a small skillet, melt the butter over low heat. Add the crushed garlic and sauté for about 1 minute until fragrant, then remove from heat and stir in the lemon juice.
- Arrange the tilapia fillets in the prepared baking dish. Season with salt and pepper.
- Pour the lemon garlic butter mixture over the fish.
Bake for 12-15 minutes, until the tilapia is cooked through and flakes easily with a fork. - Finish with a sprinkle of fresh parsley before serving.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 277Total Fat 11gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 6gCholesterol 107mgSodium 179mgCarbohydrates 1gFiber 0gSugar 0gProtein 45g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
Baked tilapia is a fast, healthy, and easy dish that’s perfect for busy weeknights or casual get-togethers. With its mild flavor, it takes well to a variety of seasonings, making it a versatile addition to your meal rotation. Whether you keep it simple or spice it up, baked tilapia is always a winner on the dinner table.
Make sure to try out different variations to find your favorite flavor combinations and enjoy experimenting with this delicious and healthy fish. Happy cooking!
