These broiled tilapia fillets make a healthy main dish, and they are super simple to prepare and cook.
Tilapia is a very popular fish to cook, and there are many ways to prepare it. The fillets are thin and cook quickly, and the flavor is mild. Not to mention the fact that it's easy on the budget! It pairs well with many kinds of sauces, spices, and herbs, and it is a low mercury fish. One fillet per person should be enough -- the fillets average about 5 ounces each.
If you prefer to bake the fish, see the tips and variations for directions.
- 1 1/2 pounds tilapia (frozen, thawed)
- 1 teaspoon garlic powder
- 1/4 cup butter (melted)
- 1/4 cup lemon juice
- 1/4 cup soy sauce (low sodium)
- Garnish: paprika
- Place tilapia fillets in a shallow dish; sprinkle with garlic powder.
- Combine melted butter, lemon juice, and soy sauce; pour over the tilapia then turn to coat. Let stand for 10 minutes.
- Heat the broiler (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 hot.
- Place fish on broiler pan and then broil for about 5 minutes on each side, or until fish flakes easily with a fork. Sprinkle with paprika.
Tips and Variations
Replace the garlic powder with two cloves of fresh pressed garlic cloves.
Baked Tilapia With Lemon and Butter - Prepare the tilapia with the garlic powder, lemon juice, butter, and soy sauce as directed above. Heat the oven to 425° F (220° C/Gas 7) and line a rimmed baking sheet or large baking pan with foil. Grease the foil and arrange the prepared tilapia fillets in the pan. Bake for 10 to 15 minutes, or until the fish flakes easily with a fork.
|Nutritional Guidelines (per serving)|
|Total Fat||22 g|
|Saturated Fat||10 g|
|Unsaturated Fat||9 g|
|Dietary Fiber||4 g|