If you’re looking for a healthy and flavorful meal, baked tilapia is a fantastic choice! This mild, flaky fish is easy to prepare and pairs well with a variety of seasonings and sides. In this article, we’ll explore some tantalizing tilapia recipes baked to perfection, ensuring a delightful dining experience that is both nutritious and satisfying.
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cloves garlic, minced
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Servings and Cooking Time
This recipe serves 4. Preparation time is approximately 10 minutes, with a cooking time of 20 minutes.
Nutritional Value
Each serving (1 fillet) contains approximately:
- Calories: 220
- Protein: 24g
- Fat: 10g
- Carbohydrates: 1g
- Fiber: 0g
This nutritional value is based on one serving for one person.
Step-by-Step Cooking Process
- Preheat the oven to 400°F (200°C).
- Line a baking dish with parchment paper.
- Pat the tilapia fillets dry with paper towels.
- In a small bowl, mix olive oil, lemon juice, minced garlic, paprika, salt, and pepper.
- Brush the mixture generously over the tilapia fillets.
- Place the seasoned fillets in the prepared baking dish.
- Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
- Remove from the oven and let it rest for 2 minutes.
- Garnish with fresh parsley before serving.
- Serve with your choice of sides, such as steamed vegetables or rice.
Alternative Ingredients
If you don’t have tilapia, you can substitute it with other white fish like cod or haddock. Additionally, feel free to experiment with different herbs and spices to suit your taste.
Serving and Pairings
Baked tilapia pairs wonderfully with sides such as quinoa, steamed broccoli, or a fresh garden salad. A light white wine can enhance the flavors nicely.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the tilapia in a preheated oven at 350°F (175°C) for about 10 minutes. You can also freeze the baked fillets for up to 2 months.
Cooking Mistakes
- Overcooking the fish can make it dry; check for doneness early.
- Not seasoning adequately can lead to bland flavors.
- Using too high a temperature may cause the fish to cook unevenly.
- Forgetting to preheat the oven can result in longer cooking times.
- Using frozen fish without thawing can lead to uneven cooking.
Helpful Tips
- Marinate the fish for 30 minutes before baking for added flavor.
- Use a meat thermometer to ensure the internal temperature reaches 145°F (63°C).
- Try adding vegetables to the baking dish for a complete meal.
- Experiment with different citrus juices for unique flavors.
FAQs
Can I use frozen tilapia for this recipe?
Yes, you can use frozen tilapia, but it’s best to thaw it completely before cooking for even results and to avoid excess moisture.
What is the best way to know when tilapia is done?
The best way to check is by using a fork; the tilapia should flake easily. Additionally, the internal temperature should reach 145°F (63°C).
Can I add vegetables to the baking dish?
Absolutely! Adding vegetables like bell peppers or zucchini can create a delicious one-pan meal while enhancing the flavors.
Is baked tilapia healthy?
Yes, tilapia is a low-calorie, high-protein fish that is rich in omega-3 fatty acids, making it a healthy choice for a balanced diet.
How can I store leftover baked tilapia?
Store leftover tilapia in an airtight container in the refrigerator for up to 3 days. Ensure it is cooled before sealing.
Conclusion
Baked tilapia is a versatile and nutritious dish that can easily become a family favorite. With its mild flavor and quick preparation, it’s perfect for busy weeknights. Try these recipes to enjoy a delicious and satisfying meal that everyone will love!
Baked Tilapia
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 lemon juiced
- 2 cloves garlic minced
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley chopped (for garnish)
Instructions
- Preheat the oven to 400°F (200°C).
- Line a baking dish with parchment paper.
- Pat the tilapia fillets dry with paper towels.
- In a small bowl, mix olive oil, lemon juice, minced garlic, paprika, salt, and pepper.
- Brush the mixture generously over the tilapia fillets.
- Place the seasoned fillets in the prepared baking dish.
- Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
- Remove from the oven and let it rest for 2 minutes.
- Garnish with fresh parsley before serving.
- Serve with your choice of sides, such as steamed vegetables or rice.
