Rating: 4.8/5
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
If you are searching for a healthy tasty and quick recipe for dinner then oregano pasta is for you. So, what could be better than this baked tilapia recipe? Tilapia is a low-fat fish, and it absorbs the flavours and seasonings very well making it very versatile in the preparation.
The oven-baked tilapia recipe is great for when you need your meal fast as it is full of flavour and nutrients. Done in less than half an hour it’s suitable for weeknight cooking or when you fancy something lighter on the weekend.
A Quick History of Tilapia
- Ancient Origins: Tilapia is one of the world’s oldest aquaculture fish species, and has been recorded to have been farmed as back as in the Egyptian civilization.
- Biblical Mention: That is why most writers believe that the fish mentioned in the case of the feeding of the five Thousand is tilapia.
- Sustainable Farming: Today, Farming produces tilapia and this produce is a healthy seafood to partake.
- Global Popularity: It is incorporated in its different cuisines globally, courtesy of their cheap nature.
- Health Benefits: Nutritionally sparse in fat, tilapia is rich in lean protein.
Read more: The Best Baja Fish Tacos Recipe
Ingredients You’ll Need
For this oven-baked tilapia recipe, you only need a few simple ingredients:
- 4 tilapia fillets
- 2 tablespoons olive oil
- 2 cloves garlic (minced)
- 1 lemon (sliced into rounds)
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon onion powder
- Salt and pepper to taste
- Fresh parsley (optional, for garnish)
Step-by-Step Guide to the Best Baked Tilapia Recipes
Steps 1: Preheat the Oven
First, let’s set the oven to 400Fahrenheit degrees or 200 centigrade. It is recommended to cover a baking sheet with aluminum foil or parchment paper for easier cleanup.
Step 2: Prepare the Tilapia Fillets
This is especially important if the fish will be grilled: remove any moisture by patting the tilapia fillets with a paper towel. This step assists in attaining the right texture when baked.
Step 3: Season the Fillets
In a small dish combine olive oil, minced garlic, paprika, oregano, onion powder, salt and pepper. Spread this mixture evenly on the tilapia fillets by use of a brush on both sides of the fillets.
Step 4: Arrange for Baking
Put the seasoned tilapia fillets on a baking sheet that has been prepared for baking. Place lemon slices on the fillets and around as well. Oranges make it very refreshing as they bring out the taste of oranges which indeed goes well with fish.
Step 5: Bake the Tilapia
Put the baking sheet into the oven and bake for 12-15 minutes until the fish are soft and easily flaky with a fork. Cooking at high heat should not go beyond 12 minutes; otherwise the fillets might dry up.
Step 6: Serve and Enjoy
Optional garnish the baked tilapia with fresh parsley. Enjoy on the spot with other side dishes you prefer such as roasted vegetables, quinoa or just a side salad.
Nutritional Value per Serving (1 Fillet)
- Calories: 180 kcal
- Protein: 23g
- Fat: 8g
- Carbohydrates: 2g
- Fiber: 0g
- Sodium: 240 mg
Tilapia is a lean fish that holds good proportions of calories, proteins, unsaturated fats and is a source of niacin, phosphorus, selenium and vitamin B12. It is ideal for anyone on a heart health, or low fat diet plan.
How to Cook Oven-Baked Tilapia recipes – Expert Advice
- Don’t Skip the Lemon: Placing lemon slices on the top of the fillets not only gives a boost to the taste of but also helps to maintain the juiciness of fish during baking.
- Experiment with Herbs: It is also advised to add recently picked rosemary, thyme, or dill to the preparation in order to impart an additional taste to the dish.
- Check for Doneness: With common signs like the fish flakes easily when pierced with a fork, patients may not have easy ways to tell that their fish is ready and well cooked. If it is completely opaque, it can be taken right out of the oven.
- Pair it Well: When prepared baked, tilapia may be accompanied with veggies (boiled), rice (preferably brown), or even mashed potatoes as a healthy meal.
This oven-baked tilapia recipe is a sure way to enjoy good tasty food without taking much time to prepare it in the kitchen. Freshwater fish is a source of quality protein that is versatile, so, whether you are a lover of seafood or just getting into fish, there is no better fish to start with than the Tilapia.
Remember to leave your thoughts and impressions by the end of the piece and leave a rating in the comment section.
Read similar posts:
