Ah, tilapia—it’s like the chicken of the sea, right? When I stumbled upon this recipe, it felt like discovering a forgotten favorite song on a dusty playlist. The garlic butter practically serenades the fish, creating a harmony of flavors that’s just irresistible. Last night, I made this for dinner, and the aroma alone was enough to transport me to a cozy seaside bistro, despite my very landlocked kitchen.
Steps
- Preheat your oven to 400°F. Season the tilapia fillets with salt, pepper, paprika, thyme, and oregano, and then place them in a 9×13-inch baking dish.
- In a mixing bowl, combine the melted butter, minced garlic, lemon juice, and lemon zest. Mix well and then pour this mixture over the seasoned tilapia in the baking dish.
- Bake the tilapia for approximately 10 to 12 minutes, or until the fish flakes easily with a fork and is tender.
- Once done, garnish the baked tilapia with red pepper flakes, chopped parsley, and lemon slices before serving.
Ingredients
- 4 medium-sized tilapia fillets
- Salt, to taste
- Freshly ground black pepper, to taste
- ½ teaspoon ground paprika
- ½ teaspoon dried thyme
- ½ teaspoon dried oregano
- 4 tablespoons butter, melted
- 4 cloves garlic, minced
- 2 tablespoons fresh lemon juice
- ¼ teaspoon lemon zest
- 1 lemon, sliced into rounds for garnish
- Red pepper flakes, for garnish
- Fresh parsley, chopped, for garnish
- Lemon slices, for garnish
Nutritional Values
Calories: 1116kcal | Carbohydrates: 16g | Protein: 140g | Fat: 56g | Saturated Fat: 32g | Cholesterol: 460mg | Sodium: 760mg | Potassium: 2252mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1892IU | Vitamin C: 72mg | Calcium: 148mg | Iron: 4mg
FAQ
- Is it better to use fresh or frozen tilapia for this recipe?
- Freshly caught and cleaned fish within 48 hours is ideal, but frozen tilapia is also a great choice. It is typically processed and frozen quickly after being caught, ensuring freshness and quality comparable to fresh fish.
- Is tilapia a healthy choice for a meal?
- Tilapia is considered healthy, being high in Omega-3 fatty acids and a good protein source. While wild-caught fish is often seen as the healthiest option, properly farmed tilapia is also nutritious. It’s important to check the source’s standards and practices.
- What is the best way to store and reheat leftover tilapia?
- To store, place cooled fillets in an airtight container and refrigerate for up to 3 days. For freezing, freeze the fillets on a baking sheet, then transfer them to freezer bags and remove excess air. They can be kept frozen for up to 3 weeks. To reheat, thaw if frozen, then bake in a preheated oven at 350°F for 8-10 minutes.
- How can I tell when the tilapia is fully cooked?
- Tilapia is done when it flakes easily with a fork but is not dry. If using a meat thermometer, insert it into the thickest part of the fillet; it should read 145°F.
- What are some serving suggestions to complement baked tilapia?
- Baked tilapia pairs well with crispy smashed potatoes and a green salad. You can also serve it with baked vegetables and potatoes in parchment for a complete meal. For dessert, consider creamy keto chocolate mousse or traditional baklava.
Tips
- Check for Doneness: Tilapia cooks quickly, so begin checking for doneness at the 10-minute mark. The fish is ready when it flakes easily with a fork but remains moist.
- Use Fresh or Frozen Fish: If you can’t access freshly caught fish, high-quality frozen tilapia is a good alternative as it is often processed and frozen soon after being caught, ensuring freshness.
- Proper Seasoning: Ensure even seasoning by mixing the spices thoroughly with the melted butter and lemon mixture before pouring it over the fillets. This helps distribute the flavors evenly.
- Storage and Reheating: Store leftover tilapia in an airtight container in the refrigerator for up to three days. For freezing, place fillets on a baking sheet to freeze before transferring to freezer bags, which can be stored for up to three weeks. Reheat thawed tilapia at 350°F for 8-10 minutes, covering with foil to retain moisture.
Equipment
- 9×13 Baking Dish
- Meat Thermometer (optional, for checking doneness)
- Garlic Press (optional, if not mincing by hand)
