Baked tilapia is a versatile and delicious dish that can transform any meal into a delightful experience. With its mild flavor and flaky texture, tilapia pairs wonderfully with various seasonings and accompaniments. This article shares enticing baked tilapia recipes that are not only healthy but also easy to prepare, ensuring a nutritious meal that will please everyone at the table. Dive into these recipes and enjoy a delightful culinary adventure!
Ingredients
– 2 tilapia fillets
– 2 tablespoons olive oil
– 1 lemon (juiced)
– 2 cloves garlic (minced)
– 1 teaspoon paprika
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley for garnish
Servings and Cooking Time
This recipe serves 2. Preparation time is 10 minutes, and the cooking time is 20 minutes.
Nutritional Value
Per serving (1 fillet): Calories: 150, Protein: 30g, Fat: 5g, Carbohydrates: 0g, Fiber: 0g. This nutritional value is based on one serving 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 for easy cleanup.
3. In a small bowl, mix olive oil, lemon juice, minced garlic, paprika, oregano, salt, and pepper.
4. Place the tilapia fillets in the baking dish.
5. Brush the fillets generously with the prepared mixture.
6. Bake the fillets for 15-20 minutes or until the fish flakes easily with a fork.
7. Check for doneness; the internal temperature should reach 145°F (63°C).
8. Remove from the oven and let it rest for a couple of minutes.
9. Garnish with freshly chopped parsley.
10. Serve immediately with your choice of side dishes.
Alternative Ingredients
If you don’t have tilapia, you can substitute it with other white fish like cod or haddock. For a gluten-free option, ensure all seasonings and oils are certified gluten-free.
Serving and Pairings
Baked tilapia pairs well with steamed vegetables, rice, or a fresh salad. Consider serving it with a light lemon vinaigrette or tartar sauce for added flavor.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F (175°C) for about 10 minutes. Baked tilapia can also be frozen for up to 2 months; thaw in the refrigerator before reheating.
Cooking Mistakes
– Avoid overcooking the tilapia to prevent it from becoming dry.
– Don’t skip marinating; it enhances the flavor.
– Use a meat thermometer for accurate doneness.
– Ensure your oven is preheated properly.
– Don’t overcrowd the baking dish; give fish space to cook evenly.
Helpful Tips
– Experiment with different herbs for varied flavors.
– Use lemon zest for an extra citrus kick.
– Try adding sliced vegetables to the baking dish for a complete meal.
– Ensure the fish is fresh for the best taste.
– Serve with a side of whole grains for added nutrition.
FAQs
Can I use frozen tilapia for this recipe?
Yes, you can use frozen tilapia. Just ensure it is fully thawed before cooking for even cooking and flavor absorption.
What other seasonings work well with baked tilapia?
Other seasonings like lemon pepper, dill, or Cajun spice can add unique flavors to your baked tilapia.
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 prepare tilapia in advance?
You can marinate the tilapia in advance and refrigerate it for a few hours before baking for enhanced flavor.
What sides go well with baked tilapia?
Baked tilapia pairs well with sides like quinoa, roasted vegetables, or a mixed green salad for a healthy meal.
Conclusion
Baked tilapia is not only a healthy choice but also a delicious option for dinner. With its simple preparation and delightful flavors, it can become a staple in your meal rotation. Enjoy experimenting with different seasonings and sides to make this dish your own!
Baked Tilapia
Ingredients
- 2 tilapia fillets
- 2 tablespoons olive oil
- 1 lemon juiced
- 2 cloves garlic minced
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- Line a baking dish with parchment paper.
- In a small bowl, mix olive oil, lemon juice, minced garlic, paprika, oregano, salt, and pepper.
- Place the tilapia fillets in the baking dish.
- Brush the fillets generously with the prepared mixture.
- Bake the fillets for 15-20 minutes or until the fish flakes easily with a fork.
- Check for doneness; the internal temperature should reach 145°F (63°C).
- Remove from the oven and let it rest for a couple of minutes.
- Garnish with freshly chopped parsley.
- Serve immediately with your choice of side dishes.