Tilapia is a mild white fish. The average tilapia fillet weighs about 4 ounces, with only around 109 calories and 22 grams of protein. It's an excellent choice for the weight-conscious, and it's low in mercury.
Tilapia fillets are thin and cook quickly. The simple preparation steps and quick baking time make this tilapia recipe perfect for a busy evening. The recipe takes no more than 30 minutes, start to finish!
The butter, lemon, and herbs flavor the fish beautifully, and it makes a fabulous meal with hot cooked rice or a baked potato. I love Brussels sprouts or broccoli with fish, but any steamed vegetable or salad would make a good side dish. You'll find some cooking tips and substitution ideas below the recipe.
Related Recipe: Baked Tilapia With Roasted Red Pepper Mayonnaise
- 1 small lemon
- 4 tablespoons butter, softened
- 1 tablespoon fresh chopped parsley
- 3/4 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1/4 cup chopped green onions, with tops
- 4 tilapia fillets, about 6 ounces each, about 1 1/2 pounds total
- Heat the oven to 400 F (200 C/Gas 6). Butter a shallow 2- to 3-quart baking dish or a rimmed baking sheet.
- Zest the lemon and squeeze 1 tablespoon of juice into a small bowl. Add the lemon zest to the juice with the softened butter, chopped parsley, salt, pepper, and chopped green onions.
- Place the tilapia fillets in the prepared baking dish, folding thinner ends under as necessary to keep them uniform in thickness. Spread the butter mixture over the fish fillets.
- Bake the fillets for about 12 to 15 minutes, or until the fish flakes easily with a fork.
Makes four 4-ounce servings.
Tips and Variations
- Fish should be cooked to 145° F (63° C), or until the flesh is opaque and it flakes easily with a fork.
- If you have to divide a large fish fillet, cut it lengthwise down the center.
- Small individual baking dishes are convenient because they go from the oven to the table and they make a nice presentation.
- Omit the green onions and add another herb to the lemon butter mixture. Fresh chopped dill or fresh thyme are both good with fish.
- Replace the parsley with fresh chervil, or use about 1/2 teaspoon of dried chervil.
- Use a blend of herbs: 1 teaspoon of chopped fresh dill, 1 teaspoon of chopped fresh parsley, and 1 teaspoon of chopped fresh chervil.
- Add 1 teaspoon of finely minced fresh garlic to the butter mixture, or about 1/2 teaspoon of garlic powder.
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|Nutritional Guidelines (per serving)|
|Total Fat||49 g|
|Saturated Fat||20 g|
|Unsaturated Fat||18 g|
|Dietary Fiber||2 g|