Experience the delightful flavors of baked tilapia, a dish that offers a perfect blend of health and taste. With its flaky texture and mild flavor, tilapia is incredibly versatile and can be paired with a variety of ingredients. Whether you’re looking for a quick weeknight dinner or a dish to impress your guests, these baked tilapia recipes are sure to please. Let’s dive into the ingredients and steps to create a delicious meal that everyone will enjoy.
Ingredients
– 4 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
– Lemon wedges for serving
Servings and Cooking Time
This recipe serves 4. Preparation time is about 10 minutes, and cooking time is approximately 20 minutes.
Nutritional Value
Each serving (1 fillet) contains approximately 200 calories, 10g fat, 22g protein, 2g carbs, and 1g fiber. This nutritional information is for one person and provides a healthy option for your meal.
Step-by-Step Cooking Process
1. Preheat the oven to 400°F (200°C).
2. Line a baking dish with parchment paper or lightly grease it.
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. Pour the olive oil mixture over the fillets, ensuring they are well coated.
6. Let the fillets marinate for 5 minutes.
7. Bake in the preheated oven for 15-20 minutes, 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 it rest for a few minutes.
10. Garnish with fresh parsley and serve with lemon wedges.
Alternative Ingredients
If you don’t have tilapia, you can substitute with other mild white fish like cod or haddock. You can also use lime juice instead of lemon for a different flavor profile.
Serving and Pairings
Baked tilapia pairs wonderfully with steamed vegetables, a fresh garden salad, or quinoa. For a hearty meal, serve it alongside roasted potatoes or rice.
Storage and Reheating
Store leftover baked tilapia in an airtight container in the refrigerator for up to 3 days. To reheat, place it in the oven at 350°F (175°C) for about 10 minutes or until heated through. It is not recommended to freeze this dish as the texture may change.
Cooking Mistakes
– Avoid overcooking the fish, as it can become dry.
– Make sure the oven is preheated for even cooking.
– Use fresh ingredients for the best flavor.
– Don’t skip the marinating step; it enhances the taste.
– Ensure the fillets are evenly coated with the seasoning mix.
Helpful Tips
– Serve tilapia with a side of tartar sauce for extra flavor.
– Experiment with different herbs and spices for variety.
– Use a meat thermometer to check the doneness.
– Always let the fish rest before serving for better texture.
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 the best results.
What can I serve with baked tilapia?
Baked tilapia pairs well with a variety of sides, including steamed veggies, rice, or even 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 make baked tilapia ahead of time?
Yes, you can prepare the seasoning and marinate the fish ahead of time. Bake it just before serving for the best flavor.
Is tilapia a healthy choice?
Tilapia is a healthy choice as it is low in calories and high in protein, making it a great option for a balanced diet.
Conclusion
Baked tilapia is not only a quick and easy dish to prepare but also a flavorful and nutritious option for any meal. With its simple ingredients and versatile preparation, it’s perfect for both busy weeknights and special occasions. Enjoy this delicious recipe and make it a staple in your home cooking!
Baked Tilapia
Ingredients
- 4 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
- Lemon wedges for serving
Instructions
- Preheat the oven to 400°F (200°C).
- Line a baking dish with parchment paper or lightly grease it.
- In a small bowl, mix olive oil, lemon juice, minced garlic, paprika, oregano, salt, and pepper.
- Place the tilapia fillets in the baking dish.
- Pour the olive oil mixture over the fillets, ensuring they are well coated.
- Let the fillets marinate for 5 minutes.
- Bake in the preheated oven for 15-20 minutes, 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 few minutes.
- Garnish with fresh parsley and serve with lemon wedges.
Nutrition
