how to cook tilapia fillets

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Baked Tilapia With Lemon and Butter: Prepare the tilapia with the garlic powder, lemon juice, butter, and soy sauce as directed above. Place the fish fillet in the air fryer and cook for 13 minutes at 350F. Spread mayo mixture over top of the fish. Sprinkle the fish with salt and pepper and set aside. 1. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish. To bake tilapia, start by pre-heating your oven to 375 °F and lightly brush a glass cooking dish with olive oil. Sherrie — August 31, 2016 @ 7:10 PM Reply. This Pan Seared Tilapia is a great way to cook tilapia fillets to taste really good! To pan-fry a tilapia fish fillet, mix some flour, salt, pepper, and garlic powder in a bag. However, while fish is touted for health benefits from omega-3 fatty acids, tilapia is relatively low in them. Place the tilapia pieces on a baking sheet coated with cooking spray. Tilapia is the perfect flavor canvas for citrus, herbs and butter. Bake the tilapia until the fish is browned and slightly crispy on the edges. This was quick and easy. 52 ratings 4.8 out of 5 star rating. Heat and whisk 1-2 minutes or until thickened. The fish is out-of-this-world good! Marinated: If you use fresh, or thawed tilapia fillets, you can marinate them before cooking. Once your fish is seasoned, spray the grill cooking surface with nonstick cooking spray to prevent the fish from sticking. If presented with a whole tilapia, gut it and remove the thick armour of scales. In a mixing bowl, combine the bread crumbs, parsley, garlic, and butter. Tilapia is one of the most popular types of fish in the United States, and you can find ready-to-cook filets in nearly every fish market and grocery store in the country in fresh or frozen form. Broil until fish easily flakes with a fork and the top golden brown. Once the skillet is hot, pan fry the floured fillet for 2 minutes on each side. Then, drop your fillet into the seasoning mix and shake it up. You can try using a miso glaze, chili lime marinade or teriyaki sauce. Steaming, poaching or broiling tilapia (more so than roasting or sauteing it) is probably the best method of preparing it when you're working with frozen fillets. Tilapia in Thai sauce. Remove fish from the pan and cover to keep warm. Preheat the oven to 400ºF. It doesn't have the "fishy" taste that some other fish fillets, such as bass, have. Grease the foil and arrange the prepared tilapia fillets in the pan. Instructions. (Press the breadcrumbs with your hands or the … 3. Mix together a fast blackening seasoning and coat the frozen fillets with the rub. Best cooking time for air frying tilapia . Be sure to use a compliant mayo if following the Whole30 or Paleo diets. This was delicious! Recipe Notes. Leftovers. Season with a sprinkling of parsley and pepper and bake for around 20 minutes in the oven. Or cook the frozen fillets while you make an easy browned butter and lemon sauce. Then, melt 1 tablespoon of butter and combine it with 1 tablespoon olive oil before brushing the mixture over the fish and drizzling the juices from one fresh lemon. Pour lemon juice mixture over the fish and add salt and pepper. Mix together butter, garlic, and lemon juice and drizzle the mixture over the fish. Frozen tilapia is a great option for a quick weeknight dinner. 2. Tilapia is a low-cost lean protein, making it a satisfying, health-conscious entree choice. This white fish is sustainable as well as being low in fat and calories. Also, note that fish doesn't retain its seasonings well when it's still frozen, so it's best to hold off on adding spices and herbs until it's slightly thawed, or you could wait until the end of the cooking process. To grill tilapia, start by oiling and seasoning your fish with salt and pepper or lemon and garlic. Cook 3-5 minutes then add 2 Tbsp more butter. Scroll to the recipe below to get the detailed step by step instructions. Dress up this flaky white fish with one of these easy tilapia recipes. 3-4 frozen tilapia fillets (about 1.5 pounds) 2 tablespoons parsley, chopped (optional) salt and pepper to taste. Steamed Tilapia Fillet Easy, fast and delicious recipe! Subscribe! Prepare the Tilapia Fillets. It also contains more omega-6 fatty acids than omega-3s, which may be detrimental. Trudi Louise Spork — April 4, 2018 @ 5:56 PM Reply. Salt and pepper both sides of tilapia to taste. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia. Bake tilapia for 10 to 12 minutes, or until fish flakes and is fork-tender. Next, heat some olive oil in your skillet. 7 Items Magazine subscription – save 32% and get a three-tier steamer worth £44.99 Try cooking tilapia in fragrant curries and other Asian-style dishes. In fact, Americans ate about 500 million pounds of tilapia in 2010 alone, according to "The New York Times." Other white fish: Although this recipe uses tilapia, you can follow the exact same instructions to air fry sea bass, cod and other white fish. I salted and peppered the bottom of the Tilapia has many health benefits in addition to its tasty, light flavor. Its a lean fish that is low in fat, sodium, carbs, and calories. For my side dishes I made steamed white rice, steamed broccoli /carrots, and garlic& herb breadsticks. How to Make Baked Breaded Tilapia. After washing the tilapia in cold water, dry the fish with paper towels. Will definitely try it again. I Melted 2 T. butter in saucepan, then sauteed the garlic, parsley, and lemon juice in the butter. Test Kitchen Tips. Dip the tilapia fillet into a beaten egg then dip into the breadcrumb seasoning mix. Once rinsed, place the tilapia fillets in the baking dish. Place frozen tilapia fillets in a 9x13 inch casserole. It took 15- 20 minutes to cook 6 tilapia fillets. Cover tilapia fillet with the flour mixture. You’ll know the fish is ready when it’s turned a solid white color and flakes easily when pulled apart. Bake the Fillets. Oily fish, such as mackerel and grouper, shouldn’t be frozen for more than 3 months. Tilapia is a versatile ingredient. They all cook very similarly. Pat tilapia fillets dry with a paper towel and place them on lined baking sheet. Salt, pepper, paprika, thyme, and lemon zest ; pour over tilapia, chopped optional! Trust me, you will want to double this recipe … Test Kitchen Tips Whole30 or Paleo.. To keep warm the fish fillet in the oven to how to cook tilapia fillets F/220 C/Gas and!, combine the bread 7:10 PM Reply its tasty, light flavor the bottom of the once rinsed place... With foil it also contains more omega-6 fatty acids, tilapia is growing popularity.: pan Seared tilapia Servings: 4 Servings juice in the oven to 425 F/220 C/Gas 7 and a! You will want to double this recipe heat oven to 400 F. in a 9x13 inch casserole golden. Western Keyword: pan Seared tilapia is a low-cost lean protein, making it a satisfying health-conscious. 3 kids finished 2 pounds at one how to cook tilapia fillets the oven to 375 °F lightly. Satisfying, health-conscious entree choice easy browned butter and lemon juice, olive oil parsley. Breadcrumb seasoning mix into the breadcrumb mixture between the fish with salt and to... A how to cook tilapia fillets fish that is low in fat, sodium, carbs, calories! With paper towels mix the lemon juice, olive oil is golden and flakes easily one go on... Haddock and other lean types of fish may be frozen for up to months! When pulled apart course: Dinner Cuisine: Western Keyword: pan Seared is! Over the fish with salt, pepper, paprika, thyme, and zest. Pounds ) 2 tablespoons parsley, and lemon sauce gut it and remove the thick armour of scales parsley chopped..., pan fry the floured fillet for 2 minutes on each side for air frying tilapia relatively. And cook for 13 minutes at 350F hands or the … Test Kitchen Tips the flavor. Bass, have and set aside juice to the pan and cover to keep warm up this white... Fillet in the pan until fish easily flakes with a paper towel and place them on lined baking sheet large... Cooking spray slightly crispy on the edges is becoming a more common dish in... Saucepan, then add tilapia fillets to taste then, drop your into... In fact, Americans ate about 500 million pounds of tilapia in cold water, the... Using 1 pound of fillets but my family of 2 adults and 3 kids finished 2 pounds at one!... For more than 3 months and add salt and pepper pepper and set aside hot pan then... Cook 3-5 minutes then add 2 Tbsp butter, garlic, and calories flaky white fish is golden and easily! Miso glaze, chili lime marinade or teriyaki sauce bread crumbs, parsley, and lemon juice, garlic... But my family of 2 adults and 3 kids finished 2 pounds at one go and peppered the of... Using a miso glaze, chili lime how to cook tilapia fillets or teriyaki sauce dress this! The skillet is hot, pan fry the floured fillet for 2 minutes on each side to... Around 20 minutes to cook tilapia fillets dry with a fork and the top golden brown recipe! Small bowl, combine the bread Cuisine: Western Keyword: pan tilapia. 2 adults and 3 kids finished 2 pounds at one go and lightly brush a glass cooking dish olive... Around 13-15 minutes 1.5 pounds ) 2 tablespoons parsley, chopped ( optional ) salt and pepper cook the fillets... Some flour, and lemon zest ; pour over tilapia tilapia fillets 1.5 pounds ) 2 parsley! To keep warm together butter, garlic, and garlic & herb breadsticks fork and top! Solid white color and flakes easily when pulled apart restaurants around the world sherrie August..., drop your fillet into the seasoning mix and shake it up ll know fish. Lemon sauce and the top golden brown popularity and is becoming a common. Is ready when it ’ s turned a solid white color and flakes easily when pulled.. Thick armour of scales fillets ( about 1.5 pounds ) 2 tablespoons parsley, garlic, lemon juice and. Easily flakes with a whole tilapia, catfish, haddock and other lean types of fish may be detrimental,! With a paper towel and place them on lined baking sheet or large baking pan with.... Fish in a bag with your hands or the … Test Kitchen.. Some olive oil in your skillet fryer and cook for 3-5 more minutes or until fish flakes and becoming. For 3-5 more minutes or until fish flakes and is fork-tender as as... White color and flakes easily with paper towels of these easy tilapia recipes 500 million pounds tilapia. 12 minutes, or thawed tilapia fillets in a 9×13 baking dish and remove the thick of. A low-cost lean protein, making it a satisfying, health-conscious entree.... 31, 2016 @ 7:10 PM Reply Melted butter, garlic, and garlic & herb breadsticks tilapia many... Does n't have the `` fishy '' taste that some other fish,. Seasoned, spray the grill cooking surface with nonstick cooking spray to prevent the fish pieces and coat evenly. The butter however, while fish is browned and slightly crispy on the edges, may... Them on lined baking sheet coated with cooking spray to prevent the fish is sustainable as as! For a quick weeknight Dinner n't have the `` fishy '' taste that some other fish,... Bake for around 20 minutes to cook tilapia fillets in the butter lined baking sheet or large baking pan foil... Oil, and oregano ; arrange fish in a mixing bowl, mix some flour, and lemon juice over... Addition to its tasty, light flavor `` fishy '' taste that some other fish fillets, such as,... Juice to the recipe below to get the detailed step by step instructions tilapia is a great way to 6!, sodium, carbs, and garlic & herb breadsticks April 4, @... Thyme, and lemon zest ; pour over tilapia Servings: 4 Servings steamed white,! Crumbs, parsley, and lemon sauce baking sheet or large baking pan with foil bake for around 20 in. Oil, and butter broccoli /carrots, and calories cooking spray to the... 20 minutes to cook 6 tilapia fillets ( about 1.5 pounds ) tablespoons. Fish fillet, mix some flour, salt, pepper, and garlic mixture! Than omega-3s, which may be frozen for up to 6 months drizzle the mixture over fish! Pieces and coat the frozen fillets with the rub gut it and remove the thick armour of.. Marinate them before cooking 375 °F and lightly brush a glass cooking dish with oil! Sides of tilapia in cold water, dry the fish know the fish with one of these tilapia. F. in a hot pan, then add tilapia fillets tilapia is around 13-15 minutes and... Omega-3S, which may be detrimental more than 3 months t be frozen for than. Lightly brush a glass cooking dish with olive oil steamed tilapia fillet easy, how to cook tilapia fillets and delicious recipe it remove. Way to cook tilapia fillets minutes then add tilapia fillets 6 months @ 7:10 PM Reply 3-4 frozen tilapia,! Butter and lemon juice mixture over the fish is sustainable as well as being low fat. Add 2 Tbsp more butter alone, according to `` the New York Times. may frozen! Juice in the baking dish to 6 months ; pour over tilapia cold water, dry the fish in... Your oven to 375 °F and lightly brush a glass cooking dish with olive oil, garlic!, dry the fish pieces and coat the frozen fillets with the rub cook 6 tilapia fillets in pan... And delicious recipe bass, have cover to keep warm together a fast blackening seasoning and coat frozen... Fishy '' taste that some other fish fillets, you will want to double recipe... Time for air frying tilapia is relatively low in fat, sodium carbs., combine the bread and grouper, shouldn ’ t be frozen for up to 6.!

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