Are you looking for a quick and healthy meal option? Baked tilapia is not only delicious but also incredibly versatile. With its mild flavor and flaky texture, tilapia pairs beautifully with a range of seasonings and sides. Whether you’re a busy professional or a home cook, these baked tilapia recipes will impress your family and friends, making mealtime a delightful experience. Let’s dive into this wonderful dish and explore how to prepare it perfectly!
Ingredients
– 4 tilapia fillets
– 2 tablespoons olive oil
– 1 lemon (sliced)
– 2 cloves garlic (minced)
– 1 teaspoon paprika
– 1 teaspoon salt
– ½ teaspoon black pepper
– Fresh parsley (for garnish)
– Optional: 1 teaspoon chili flakes for heat
Servings and Cooking Time
This recipe serves 4 people. Preparation time is approximately 10 minutes, while cooking time is about 20 minutes.
Nutritional Value
Each serving (1 fillet, about 120g) contains approximately:
– Calories: 140
– Protein: 28g
– Fat: 3g
– Carbohydrates: 0g
– Fiber: 0g
This nutritional information is calculated for one person.
Step-by-Step Cooking Process
1. Preheat your oven to 400°F (200°C).
2. Line a baking dish with parchment paper or lightly grease it.
3. Place the tilapia fillets in the baking dish.
4. Drizzle olive oil over the fillets, ensuring they are well coated.
5. Sprinkle minced garlic evenly over the fish.
6. Season with paprika, salt, and black pepper to taste.
7. Arrange lemon slices on top of the fillets.
8. Optionally, sprinkle chili flakes for an extra kick.
9. Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
10. Remove from the oven and garnish with fresh parsley before serving.
Alternative Ingredients
You can substitute tilapia with other mild fish like cod or haddock. For a gluten-free option, ensure your spices and oils are certified gluten-free. Fresh herbs can be replaced with dried ones, adjusting the quantity as needed.
Serving and Pairings
Baked tilapia pairs wonderfully with steamed vegetables, rice, or quinoa. For a light meal, serve with a fresh garden salad or roasted asparagus. A side of tartar sauce or a squeeze of fresh lemon enhances the flavor.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the fillets in the oven at 350°F (175°C) for about 10 minutes until warmed through. Baked tilapia can be frozen, but it’s best to consume it fresh for optimal flavor.
Cooking Mistakes
– Overcooking the fish can lead to dryness.
– Not seasoning adequately can make the dish bland.
– Skipping the oil can result in sticking.
– Using high heat without monitoring can burn the fish.
– Not allowing the fish to rest can affect texture.
Helpful Tips
– Always check for bones before cooking.
– Let the fish come to room temperature before baking for even cooking.
– Use a meat thermometer; fish is done at 145°F (63°C).
– Experiment with different herbs and spices for varied flavors.
FAQs
Can I use frozen tilapia for this recipe?
Yes, you can use frozen tilapia; just ensure it’s thawed completely before cooking for even baking.
What sides go well with baked tilapia?
Baked tilapia pairs well with rice, steamed vegetables, or a fresh salad for a balanced meal.
How do I know when tilapia is done cooking?
Tilapia is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Can I make this recipe in advance?
You can prep the fish and season it in advance. However, it’s best to bake it fresh for optimal texture and flavor.
Is tilapia a healthy choice?
Yes, tilapia is a lean source of protein, low in calories, and contains healthy omega-3 fatty acids, making it a great addition to a balanced diet.
Conclusion
Baked tilapia is a simple yet satisfying dish that can be enjoyed in various ways. With its adaptable nature and delicious flavor, it’s perfect for busy weeknights or special occasions. Try one of these baked tilapia recipes today and elevate your dining experience!
Baked Tilapia
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 lemon sliced
- 2 cloves garlic minced
- 1 teaspoon paprika
- 1 teaspoon salt
- ½ teaspoon black pepper
- Fresh parsley for garnish
- Optional: 1 teaspoon chili flakes for heat
Instructions
- Preheat your oven to 400°F (200°C).
- Line a baking dish with parchment paper or lightly grease it.
- Place the tilapia fillets in the baking dish.
- Drizzle olive oil over the fillets, ensuring they are well coated.
- Sprinkle minced garlic evenly over the fish.
- Season with paprika, salt, and black pepper to taste.
- Arrange lemon slices on top of the fillets.
- Optionally, sprinkle chili flakes for an extra kick.
- Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
- Remove from the oven and garnish with fresh parsley before serving.
