|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 13g||16%|
|Saturated Fat 6g||32%|
|Total Carbohydrate 20g||7%|
|Dietary Fiber 1g||5%|
|*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.|
This baked tilapia recipe makes a nutritious and delicious meal, and it is an incredibly fast and easy preparation. Tilapia cooks quickly because the fillets are quite thin. It's a mild white fish, so it takes its flavor from the topping, sauce, or garnish. This baked fish version combines a fresh buttery crumb topping with a small amount of basil. Feel free to toss a few tablespoons of Parmesan cheese with the breadcrumbs for rich flavor. Or if you want a lighter topping, cut the butter down to 2 tablespoons.
For side dishes, choose roasted or baked potatoes or rice. Green beans or broccoli are good choices for their vivid green color or serve the fish with carrots or steamed peas.
- 4 tilapia fillets (about 1 to 1 1/2 pounds)
- Salt and pepper to taste
- 1 cup bread crumbs (soft, fresh)
- 3 tablespoons butter (melted)
- 1/2 teaspoon basil (dried leaf)
Heat oven to 400 F.
Butter a large, shallow baking dish.
Arrange the tilapia fillets on the prepared baking pan and sprinkle with salt and pepper. Combine the butter with remaining seasonings and toss with the bread crumbs. Sprinkle the crumbs over the tilapia fillets.
Bake the fish fillets for 12 to 15 minutes or until fish is cooked through. To brown the topping, broil for about 1 minute or until the crumbs are lightly browned.
The fish will flake easily with a fork when done. The minimum safe temperature for fish is 145 F.
Using a spatula, carefully transfer the tilapia fillets to plates or a serving platter.
Glass Bakeware Warning
Do not use glass bakeware when broiling or when a recipe calls to add 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.