|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 16g||21%|
|Saturated Fat 9g||45%|
|Total Carbohydrate 3g||1%|
|Dietary Fiber 0g||2%|
|Total Sugars 0g|
|Vitamin C 2mg||11%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Tilapia is one of the most budget-friendly white-fleshed fish there are. With a popular mild flavor and firm texture, tilapia is now farmed around the world, and even locally in the United States. Finding good quality tilapia shouldn't be a problem. Easily available in most supermarkets, it's most commonly found as frozen fillets. These are great for our recipe, but if you have the chance to find fresh tilapia fillets, don't miss out. The fresher the fish the better. Our flavorful take on tilapia requires very little time and few ingredients, just a quick marinade and 10 minutes under the broiler for a wholesome delicious dinner with the perfect buttery taste.
As with any other farmed fish, do your research and ask your fishmonger the origin of the fish. Some farming practices endanger the quality of the fish and thus create an animal that isn't suitable for human consumption, such as with high levels of antibiotics, additives, or other harmful chemicals. When raised properly, tilapia is a low mercury fish and a great source of nutrition, with 23 grams of protein and just 111 calories per 4-ounce serving, which is one average fillet. An amazing source of selenium, it also offers high levels of niacin, potassium, and vitamin B12.
Tilapia makes an easy-to-cook and healthy main dish. There are many tasty ways of preparing these fillets, but by broiling them, a beautiful golden and succulent brown exterior develops, enhancing the mild flavor of the fish. If using frozen fillets, thaw in the refrigerator before your start. Serve with your favorite sides, such as rice, potatoes, vegetables, roasted asparagus, or pasta salads, and sauces like tartar or tzatziki.
Click Play to See This Easy Tilapia Recipe Come Together
1/4 cup butter, melted
1/4 cup lemon juice
1/4 cup low-sodium soy sauce
1 1/2 pounds tilapia
1 teaspoon garlic powder, or 2 minced cloves of garlic
1 teaspoon paprika
Gather the ingredients.
Combine the melted butter, lemon juice, and soy sauce in a small bowl.
Place the fillets on a dish, sprinkle with garlic powder, and pour the marinade over the fillets. Turn to coat and let stand for 10 minutes.
Heat the broiler to 500 F. Oil the rack of the broiler pan and place it in the oven about 4 inches from the heat source. Heat until the pan is very hot.
Carefully place the fish on the broiler pan and broil for about 3 to 5 minutes on each side—depending on thickness—or until the fish flakes easily with a fork. For fillets that are thinner than 1/2-inch, do not turn.
Once done, sprinkle the fillets with paprika.
Serve with your choice of sides and enjoy.
Glass Bakeware Warning
Do not use glass bakeware when broiling or when a recipe calls for adding liquid to a hot pan, as glass may explode. Even if it states oven-safe or heat resistant, tempered glass products can, and do, break occasionally.
If you'd rather cook your fish by baking it, follow these simple instructions:
- Preheat the oven to 425 F.
- Marinade the fillets as directed.
- Line a rimmed baking sheet or large baking pan with foil and grease the foil.
- Bake the fish on the prepared pan for 10 to 15 minutes, or until the fish flakes easily with a fork.
Tilapia, Raw. FoodData Central, United States Department of Agriculture.