Oven-baked tilapia Serves very easy low-carb dishes within 20 minutes from start to finish. The flimsy, melted tilapia in the mouth is very gentle, and even the most pitched eaters will fall in love. This simple yet flavorful dish is perfect for your weekly rotation!
Whether you’re in the year (New Year’s resolutions, bikini season, or self-care you need), baked fish is a delicious, healthy addition to any menu. This makes oven-baked tilapia a winner in all areas. Easy, the tastier the better, and better for you.
Easier and healthier baking tilapia recipes
These healthy oven-baked tilapia waists are always a welcome change in your weekly rotation. What’s more, many health experts continue to ask us to include fish in our diet. Plus, the fish cook very quickly for those crazy weekday dinners. This versatile recipe works with salmon, mahi mahi, tuna, or anything you have in your fridge or freezer.
Ingredients for this recipe
- Tilapia – I like the rich and juicy fish steak on top of the fillet, but both work. Fresh or frozen tilapia or cured white fish work well. Scrub with a small amount of olive oil to allow the seasonings to stick together.
- Garlic butter Keep your tilapia lower back from drying out. Add additional flavors with garlic, thyme, paprika, oregano pepper (dried oregano and red pepper flakes), and white pepper.
- chicken stock -Add flavor and enough to keep tilapia moist without any excess fat.
- lemon – The freshness of citrus fruits is the perfect balance with fish.
How to bake tilapia in the oven
- I’ll preheat 400°C/205°C from the oven.
- rinse Dry the fish’s waists and fillets and rub them with seasoned salt and pepper. Place the fish aside in an unpainted 9″ x 13″ baking sheet.
- Garlic butter – Heat oil over medium heat in large pot or pan. Add butter, garlic, thyme, paprika and oregano pepper. Stir for about 1 minute. (Photo 1-4)
- sauce – Pour chicken soup, white pepper, 1-2 teaspoons of freshly squeezed lemon juice into the butter sauce. (Start with 1 teaspoon and lightly season the sauce with salt, if necessary).
- assembly – Pour melted butter sauce over the fish and proceed with the baking. (Photo 5-7)
- bakediscovered, at 400°C/205°C for 10-15 minutes, or until the fish burns easily with a fork. Aim for an internal temperature of approximately 145.
- serve – Garnish with chopped fresh parsley. enjoy! (Photo 8)
Tips and tips
- To even out the fillet for consistent cooking, fold the thin belly meat under the fillet.
- Know your Tilapia sources. It may cost a little more, but tilapia, which grew up responsibly in the wild, is better for the planet. So I usually buy from a market I trust.
Makeup and remaining instructions
You can make tilapia baked in this oven up to the baking section first. Cover it and refrigerate it for a day. Next, bring it to room temperature before placing it in the oven. You can freeze it for up to 2 months, then thaw it in the fridge overnight and bake it the next day.
The fish is the best fresh from the oven. (Unless it is Cevichee) Add a side of rice and you have a complete meal.
Chill the leftovers and place in an airtight container in the fridge for 2-3 days. They will keep in the freezer for two months. Reheat in an ovenproof baking dish (400°C) or in a microwave and feature a 30-second blast before heating.
FAQ
The waist is the thick part of the tilapia. Their shape, thickness and size are relatively consistent, so it is much easier to cook to an exact degree. They come along the backbone of the head, without thin belly and tail flesh.
The consensus on this is 400°/205°. The fish cooks quickly, and high fevers create delicious, flake fish that your family will love.
Short answer, no. This very simple recipe doesn’t require too much attention even when in the oven. Fast and delicious = win-win!
The first method is to insert the fork diagonally into the thickest part and gently turn it. If you easily lose the translucent look and flakes, it’s done. The second method is an instant reading thermometer reading 140-145.
What to offer with baked tilapia
Fish is a versatile dish that can be served almost anything. health Greek salad and Homemade garlic bread He’s always the winner in my house. Balsamic baked brussels buds and Seasoned rice It also works well if the salad is too chilly to sound good. Oh, and don’t forget to have a glass of white wine like Chardonnay, and close it on a special occasion.
You should try a more amazing fish recipe
- Fish and Grits
- Shrimp sauce and blackened catfish
- Curry fish
- Steamed Jamaican fish
- Jamaican ackie and saltfish
by Im
See how to make it
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This blog post was originally published in October 2017 and updated with additional tips, new photos and videos
