Baked tilapia is a versatile dish that captivates with its light texture and mild flavor. Perfect for busy weeknights or dinner parties, this dish allows for endless variations. The flaky fish pairs wonderfully with a variety of seasonings and sides, making it a favorite for health-conscious diners. Whether you’re a seasoned chef or a kitchen novice, these baked tilapia recipes will elevate your culinary experience and impress your guests.
Ingredients
– 4 tilapia fillets
– 2 tablespoons olive oil
– 1 lemon (juice and zest)
– 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 4. Preparation time is 10 minutes, and cooking time is 20 minutes.
Nutritional Value
Per serving (1 tilapia fillet): Calories: 190, Protein: 38g, Fat: 6g, Carbohydrates: 0g, Fiber: 0g. This nutritional information is based on one serving for one person.
Step-by-Step Cooking Process
1. Preheat your oven to 400°F (200°C).
2. Rinse the tilapia fillets under cold water and pat them dry.
3. In a small bowl, mix olive oil, lemon juice, garlic, paprika, oregano, salt, and pepper.
4. Place tilapia fillets in a baking dish.
5. Brush the olive oil mixture over each fillet generously.
6. Sprinkle lemon zest on top of the fillets for added flavor.
7. Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
8. Check for doneness; the internal temperature should reach 145°F (63°C).
9. Remove from the oven and let rest for a few minutes.
10. Garnish with fresh parsley before serving.
Alternative Ingredients
You can substitute tilapia with other mild white fish like cod or haddock. For a gluten-free version, ensure that all seasonings are gluten-free. Additionally, fresh herbs can replace dried ones for a more vibrant flavor.
Serving and Pairings
Baked tilapia pairs beautifully with steamed vegetables, quinoa, or a fresh garden salad. A side of lemon wedges adds a refreshing touch, and a glass of white wine complements the flavors perfectly.
Storage and Reheating
Store leftover baked tilapia in an airtight container in the fridge for up to 3 days. To reheat, place it in the oven at 350°F (175°C) for about 10 minutes. It is not recommended to freeze already baked tilapia, as it can alter the texture.
Cooking Mistakes
- Overcooking the fish, which can make it dry.
- Not seasoning the fish adequately before baking.
- Using a baking dish that’s too small, causing uneven cooking.
- Skipping the preheating step, which affects cooking time.
- Not letting the fish rest after baking, which helps retain moisture.
Helpful Tips
- Try marinating the fish for extra flavor.
- Experiment with different herbs and spices to customize the taste.
- Use a meat thermometer to ensure proper doneness.
- For a crispy topping, add breadcrumbs or crushed nuts before baking.
- Serve with a side sauce for added flavor.
FAQs
Can I use frozen tilapia for this recipe?
Yes, you can use frozen tilapia. Just ensure to thaw it completely before baking to achieve even cooking.
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).
What can I serve with baked tilapia?
Baked tilapia pairs well with rice, steamed vegetables, or a fresh salad for a balanced meal.
Can I make this recipe ahead of time?
Yes, you can prepare the fillets and marinate them in advance. Bake them right before serving for the best taste.
Is tilapia a healthy choice?
Yes, tilapia is low in calories and a good source of protein, making it a healthy option for a balanced diet.
Conclusion
Baked tilapia is not only easy to prepare but also a delicious and nutritious meal option. With its mild flavor and adaptability, this dish is perfect for any occasion. Whether you stick to the classic recipe or experiment with different seasonings, baked tilapia will surely become a staple in your culinary repertoire.
Baked Tilapia
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 lemon juice and zest
- 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).
- Rinse the tilapia fillets and pat them dry.
- Mix olive oil, lemon juice, garlic, paprika, oregano, salt, and pepper in a bowl.
- Place tilapia fillets in a baking dish.
- Brush the olive oil mixture over each fillet.
- Sprinkle lemon zest on top.
- Bake for 15-20 minutes until the fish flakes easily.
- Check that the internal temperature reaches 145°F (63°C).
- Let it rest for a few minutes.
- Garnish with fresh parsley before serving.
