Here is an appetizing introduction to the recipe, ranging from 350-500 characters, written before any headings. It should entice the reader and set the tone for the dish. Baked tilapia is not only a healthy choice but also a delicious one. Whether you’re looking for a quick weeknight dinner or a dish to impress guests, these baked tilapia recipes offer a variety of flavors and styles. Enjoy the flaky texture and mild taste of tilapia, complemented by vibrant spices and fresh ingredients.
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 people. Preparation time is 10 minutes, and cooking time is 20 minutes.
Nutritional Value
Each serving (1 fillet) contains approximately 150 calories, 5g fat, 0g carbohydrates, and 26g protein. This nutritional value is for one person.
Step-by-Step Cooking Process
- Preheat the oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
- In a bowl, mix olive oil, lemon juice, garlic, paprika, salt, and pepper.
- Place tilapia fillets on the baking sheet.
- Brush the fillets generously with the olive oil mixture.
- Let the fish marinate for 10 minutes.
- Bake in the oven for 15-20 minutes until the fish flakes easily with a fork.
- Garnish with fresh parsley before serving.
- Serve with your choice of sides.
- Enjoy your delicious baked tilapia!
Alternative Ingredients
You can substitute tilapia with other white fish like cod or haddock. For a gluten-free option, ensure that any spices used are free from gluten additives.
Serving and Pairings
Baked tilapia pairs wonderfully with steamed vegetables, rice, or a fresh salad. Consider serving it with a light sauce, such as a lemon-dill sauce, for added flavor.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) for about 10 minutes. Baked tilapia can also be frozen; wrap tightly in plastic wrap and foil for up to 2 months.
Cooking Mistakes
- Don’t overcook the fish; it should be flaky, not rubbery.
- Ensure your oven is preheated before baking.
- Don’t skip marinating; it enhances the flavor.
- Use fresh ingredients for the best taste.
- Check for bones before cooking.
Helpful Tips
- Try adding your favorite herbs for extra flavor.
- Serve with a side of lemon wedges.
- Experiment with different spice blends.
- Use a meat thermometer to check doneness (145°F).
FAQs
Can I use frozen tilapia for this recipe?
Yes, you can use frozen tilapia. Just ensure it is fully thawed before marinating and baking for even cooking.
What can I serve with baked tilapia?
Baked tilapia can be served with rice, quinoa, steamed vegetables, or a fresh salad for a balanced meal.
How do I know when tilapia is cooked?
Tilapia is cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Can I add vegetables to the baking sheet?
Absolutely! Adding vegetables like asparagus or bell peppers can create a one-pan meal and enhance the flavors.
Is baked tilapia healthy?
Yes, baked tilapia is a healthy option, low in calories and high in protein, making it a great choice for a nutritious meal.
Conclusion
Baked tilapia is a versatile and healthy dish perfect for any occasion. With its simple preparation and delicious flavors, it can easily become a family favorite. Enjoy experimenting with different ingredients and serving options 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
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat the oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
- In a bowl, mix olive oil, lemon juice, garlic, paprika, salt, and pepper.
- Place tilapia fillets on the baking sheet.
- Brush the fillets generously with the olive oil mixture.
- Let the fish marinate for 10 minutes.
- Bake in the oven for 15-20 minutes until the fish flakes easily with a fork.
- Garnish with fresh parsley before serving.
- Serve with your choice of sides.
- Enjoy your delicious baked tilapia!