If you’re looking for a quick and healthy dinner option, baked tilapia is an excellent choice. This versatile fish is light, flaky, and absorbs flavors beautifully, making it a favorite among home cooks. Whether you’re preparing a simple weeknight meal or impressing guests, these tilapia recipes are sure to delight. Let’s dive into the delicious world of baked tilapia and discover how easy it is to create a satisfying dish that the whole family will love.
Ingredients
– 2 tilapia fillets
– 2 tablespoons olive oil
– 1 lemon (juiced)
– 2 cloves garlic (minced)
– 1 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley for garnish
Servings and Cooking Time
This recipe serves 2. Preparation time is about 10 minutes, with a cooking time of 20 minutes.
Nutritional Value
Each serving (1 fillet) contains approximately 200 calories, 10g fat, 0g carbohydrates, and 25g protein. This is a healthy option packed with nutrients.
Step-by-Step Cooking Process
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
- Pat the tilapia fillets dry with a paper towel.
- In a small bowl, mix olive oil, lemon juice, garlic, paprika, salt, and pepper.
- Brush the mixture over both sides of the tilapia fillets.
- Place the fillets on the prepared baking sheet.
- Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
- Garnish with fresh parsley before serving.
- Serve immediately with your choice of sides.
- Enjoy your delicious baked tilapia!
Alternative Ingredients
You can substitute tilapia with other mild white fish like cod or haddock. For a gluten-free option, ensure the seasoning blend is free of any gluten-containing ingredients.
Serving and Pairings
Baked tilapia pairs wonderfully with steamed vegetables, quinoa, or a fresh salad. A squeeze of lemon enhances the flavor, and a side of rice also complements this dish beautifully.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave, but avoid overcooking to maintain the fish’s moisture. Freezing is not recommended as it can change the texture of the fish.
Cooking Mistakes
- Overcooking the fish can make it dry; monitor closely.
- Not patting the fish dry can prevent seasoning from sticking.
- Using too much oil can make the dish greasy; stick to the recommended amount.
- Forgetting to preheat the oven can result in uneven cooking.
- Not allowing the fish to rest before serving may affect texture.
Helpful Tips
- Always use fresh ingredients for the best flavor.
- Experiment with different herbs and spices to find your favorite combination.
- Use a meat thermometer to check for doneness; 145°F (63°C) is ideal.
- Squeeze fresh lemon juice just before serving for an extra zing.
FAQs
Can I use frozen tilapia for baking?
Yes, you can use frozen tilapia, but make sure to thaw it completely and pat it dry before seasoning and baking for the best results.
What sides go well with baked tilapia?
Baked tilapia is versatile and pairs well with sides like roasted vegetables, rice, or a fresh green salad for a balanced meal.
How do I know when tilapia is done?
Tilapia is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). A meat thermometer is a great tool for checking.
Can I marinate tilapia before baking?
Absolutely! Marinating tilapia for 30 minutes to an hour can enhance the flavor. Use lemon juice, herbs, and spices for a tasty marinade.
Is baked tilapia healthy?
Yes! Baked tilapia is low in calories, high in protein, and a good source of omega-3 fatty acids, making it a healthy option for any meal.
Conclusion
Baked tilapia is a simple yet flavorful dish that can be prepared in no time. With its versatility and health benefits, it’s a fantastic addition to your weekly meal plan. Enjoy experimenting with different seasonings and sides to make it your own!
Baked Tilapia
Ingredients
- 2 tilapia fillets
- 2 tablespoons olive oil
- 1 lemon juiced
- 2 cloves garlic minced
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
- Pat the tilapia fillets dry with a paper towel.
- In a small bowl, mix olive oil, lemon juice, garlic, paprika, salt, and pepper.
- Brush the mixture over both sides of the tilapia fillets.
- Place the fillets on the prepared baking sheet.
- Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
- Garnish with fresh parsley before serving.
- Serve immediately with your choice of sides.
