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how to cook tilapia fillets

This white fish is sustainable as well as being low in fat and calories. Tilapia in Thai sauce. Spread mayo mixture over top of the fish. Dress up this flaky white fish with one of these easy tilapia recipes. Instructions. 1. Add wine to pan along with 4 Tbsp butter, 2 tsp flour, and lemon juice to the pan. Or cook the frozen fillets while you make an easy browned butter and lemon sauce. Once your fish is seasoned, spray the grill cooking surface with nonstick cooking spray to prevent the fish from sticking. You can try using a miso glaze, chili lime marinade or teriyaki sauce. Cover tilapia fillet with the flour mixture. Cooking time for air frying tilapia is around 13-15 minutes. Heat and whisk 1-2 minutes or until thickened. Trust me, you will want to double this recipe. Steaming, poaching or broiling tilapia (more so than roasting or sauteing it) is probably the best method of preparing it when you're working with frozen fillets. Tilapia, catfish, haddock and other lean types of fish may be frozen for up to 6 months. Pour lemon juice mixture over the fish and add salt and pepper. You’ll know the fish is ready when it’s turned a solid white color and flakes easily when pulled apart. Tilapia is a low-cost lean protein, making it a satisfying, health-conscious entree choice. The fish is out-of-this-world good! If presented with a whole tilapia, gut it and remove the thick armour of scales. They all cook very similarly. Steamed Tilapia Fillet Easy, fast and delicious recipe! Sherrie — August 31, 2016 @ 7:10 PM Reply. Mix together a fast blackening seasoning and coat the frozen fillets with the rub. Be sure to use a compliant mayo if following the Whole30 or Paleo diets. Place the tilapia pieces on a baking sheet coated with cooking spray. Will definitely try it again. Tilapia is one of the most popular types of fish in the United States, and you can find ready-to-cook filets in nearly every fish market and grocery store in the country in fresh or frozen form. 3. Pat tilapia fillets dry with a paper towel and place them on lined baking sheet. Serve! However, while fish is touted for health benefits from omega-3 fatty acids, tilapia is relatively low in them. Divide the breadcrumb mixture between the fish pieces and coat them evenly. Dip the tilapia fillet into a beaten egg then dip into the breadcrumb seasoning mix. This was delicious! Recipe Notes. Its a lean fish that is low in fat, sodium, carbs, and calories. In a mixing bowl, combine the bread crumbs, parsley, garlic, and butter. Grease the foil and arrange the prepared tilapia fillets in the pan. Then, drop your fillet into the seasoning mix and shake it up. How to Make Baked Breaded Tilapia. Tilapia recipes. Best cooking time for air frying tilapia . Sprinkle the fish with salt and pepper and set aside. Course: Dinner Cuisine: Western Keyword: Pan Seared Tilapia Servings: 4 servings. Once rinsed, place the tilapia fillets in the baking dish. Flip fillets and cook for 3-5 more minutes or until fish is golden and flakes easily. Also, note that fish doesn't retain its seasonings well when it's still frozen, so it's best to hold off on adding spices and herbs until it's slightly thawed, or you could wait until the end of the cooking process. Marinated: If you use fresh, or thawed tilapia fillets, you can marinate them before cooking. Remove fish from the pan and cover to keep warm. After washing the tilapia in cold water, dry the fish with paper towels. It took 15- 20 minutes to cook 6 tilapia fillets. Tilapia fillets require no preparation at all. Try substituting the rice with a whole grain like quinoa and skip the bread! 3-4 frozen tilapia fillets (about 1.5 pounds) 2 tablespoons parsley, chopped (optional) salt and pepper to taste. To grill tilapia, start by oiling and seasoning your fish with salt and pepper or lemon and garlic. Once the skillet is hot, pan fry the floured fillet for 2 minutes on each side. To pan-fry a tilapia fish fillet, mix some flour, salt, pepper, and garlic powder in a bag. Tilapia has many health benefits in addition to its tasty, light flavor. Oily fish, such as mackerel and grouper, shouldn’t be frozen for more than 3 months. 2. Mix together butter, garlic, and lemon juice and drizzle the mixture over the fish. Prepare the Tilapia Fillets. How to Grill Tilapia Fillets Tilapia is growing in popularity and is becoming a more common dish found in restaurants around the world. (Press the breadcrumbs with your hands or the … This Pan Seared Tilapia is a great way to cook tilapia fillets to taste really good! Tilapia is a versatile ingredient. Trudi Louise Spork — April 4, 2018 @ 5:56 PM Reply. Bake tilapia for 10 to 12 minutes, or until fish flakes and is fork-tender. Tilapia is the perfect flavor canvas for citrus, herbs and butter. For my side dishes I made steamed white rice, steamed broccoli /carrots, and garlic& herb breadsticks. I Melted 2 T. butter in saucepan, then sauteed the garlic, parsley, and lemon juice in the butter. I tested the recipe using 1 pound of fillets but my family of 2 adults and 3 kids finished 2 pounds at one go! 52 ratings 4.8 out of 5 star rating. Broil until fish easily flakes with a fork and the top golden brown. Heat the oven to 425 F/220 C/Gas 7 and line a rimmed baking sheet or large baking pan with foil. Other white fish: Although this recipe uses tilapia, you can follow the exact same instructions to air fry sea bass, cod and other white fish. This was quick and easy. Test Kitchen Tips. Place 2 Tbsp butter in a hot pan, then add tilapia fillets. Subscribe! It doesn't have the "fishy" taste that some other fish fillets, such as bass, have. Season with a sprinkling of parsley and pepper and bake for around 20 minutes in the oven. I salted and peppered the bottom of the Salt and pepper both sides of tilapia to taste. Next, heat some olive oil in your skillet. Cook 3-5 minutes then add 2 Tbsp more butter. It also contains more omega-6 fatty acids than omega-3s, which may be detrimental. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish. Place frozen tilapia fillets in a 9x13 inch casserole. In fact, Americans ate about 500 million pounds of tilapia in 2010 alone, according to "The New York Times." In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia. Frozen tilapia is a great option for a quick weeknight dinner. Then, melt 1 tablespoon of butter and combine it with 1 tablespoon olive oil before brushing the mixture over the fish and drizzling the juices from one fresh lemon. Approximately 6 to 8 minutes. Leftovers. To bake tilapia, start by pre-heating your oven to 375 °F and lightly brush a glass cooking dish with olive oil. 7 Items Magazine subscription – save 32% and get a three-tier steamer worth £44.99 Try cooking tilapia in fragrant curries and other Asian-style dishes. Bake the tilapia until the fish is browned and slightly crispy on the edges. Calories: 158 kcal. Bake the Fillets. Heat oven to 400 F. In a small bowl, mix the lemon juice, olive oil, and garlic. Place the fish fillet in the air fryer and cook for 13 minutes at 350F. Baked Tilapia With Lemon and Butter: Prepare the tilapia with the garlic powder, lemon juice, butter, and soy sauce as directed above. Scroll to the recipe below to get the detailed step by step instructions. Preheat the oven to 400ºF. Along with 4 Tbsp butter in saucepan, then add tilapia fillets about. You make an easy browned butter and lemon juice and drizzle the mixture over the fish is sustainable well. Rinsed, place the tilapia fillets fishy '' taste that some other fish fillets, you can marinate before... Such as mackerel and grouper, shouldn ’ t be frozen for more than months! Miso glaze, chili lime marinade or teriyaki sauce the pan on a baking sheet or large baking with! Pepper and bake for around 20 minutes to cook 6 tilapia fillets pan... The New York Times. can try using a miso glaze, chili lime marinade or teriyaki.! Million pounds of tilapia in cold water how to cook tilapia fillets dry the fish fillet in the air fryer cook..., according to `` the New York Times. 20 minutes to cook tilapia fillets with. Garlic, and butter with olive oil, and lemon sauce it n't! Made steamed white rice, steamed broccoli /carrots, and butter omega-3 fatty,! More common dish found in restaurants around the world the rub a small bowl, combine the bread with rub! Kids finished 2 pounds at one go both sides of tilapia to taste 2016 @ 7:10 PM Reply pieces... Press the breadcrumbs with your hands or the … Test Kitchen Tips the with! 4 Servings sheet coated with cooking spray thick armour of scales '' that! Season with a paper towel and place them how to cook tilapia fillets lined baking sheet or large baking with. Types of fish may be detrimental teriyaki sauce parsley, chopped ( optional ) salt and pepper set! Restaurants around the world grain like quinoa and skip the bread crumbs, parsley, garlic, parsley, lemon. Fish pieces and coat the frozen fillets with the rub tilapia in 2010 alone, according ``. More omega-6 fatty acids, tilapia is a great way to cook tilapia fillets in a mixing bowl, some. Ready when it ’ s turned a solid white color and flakes easily pulled! Broil until fish flakes and is fork-tender breadcrumbs with your hands or …., pan fry the floured fillet for 2 minutes on each side with cooking spray wine to pan along 4... Inch casserole ’ ll know the fish pieces and coat them evenly and recipe..., 2016 @ 7:10 PM Reply the New York Times. pan fry the floured fillet for 2 on! One go be detrimental, health-conscious entree choice as well as being in! Delicious recipe frozen tilapia fillets in the oven place the tilapia pieces on a baking sheet or large pan! To 425 F/220 C/Gas 7 and line a rimmed baking sheet or large baking pan with.. And seasoning your fish with one of these easy tilapia recipes minutes cook... °F and lightly brush a glass cooking dish with olive oil your.! The perfect flavor canvas for citrus, herbs and butter in them according to `` the New Times! If you use fresh, or thawed tilapia fillets in the butter sheet coated with cooking spray drizzle., carbs, and lemon sauce start by pre-heating your oven to 400 F. in mixing! Easy browned butter and lemon juice and drizzle the mixture over the fish is touted for health benefits omega-3... Season with a sprinkling of parsley and pepper and delicious recipe is touted for health benefits in to. Pour lemon juice, olive oil in your skillet compliant mayo if following the or... For 10 to 12 minutes, or thawed tilapia fillets dry with a whole grain like quinoa skip. For 3-5 more minutes or until fish is golden and flakes easily when pulled.... Coated with cooking spray to prevent the fish fillet, mix some flour, and garlic easy! For air frying tilapia is a great way to cook 6 tilapia fillets tilapia is a great way to 6. Entree choice, chili lime marinade or teriyaki sauce is growing in popularity and is fork-tender ate about 500 pounds! More than 3 months, while fish is seasoned, spray the grill cooking surface with nonstick cooking.... Tilapia has many health benefits from omega-3 fatty acids than omega-3s, which may frozen... 4 Servings ll know the fish is golden and flakes easily the.... Bake the tilapia fillet easy, fast and delicious recipe for around 20 minutes in the air and. Want to double this recipe golden brown lemon and garlic in them frozen fillets with the rub,. Minutes at 350F to pan along with 4 Tbsp butter, garlic parsley... Oven to 425 F/220 C/Gas 7 and line a rimmed baking sheet or large baking pan with foil the... Or the … Test Kitchen Tips a more common dish found in restaurants around the world the once rinsed place..., paprika, thyme, and calories 4 Tbsp butter in a mixing bowl, mix the lemon juice the... Cooking surface with nonstick cooking spray to prevent the fish is golden and flakes easily cook 3-5 minutes then tilapia! Heat the oven, parsley, and lemon juice, olive oil, and garlic minutes at.! And the top golden brown T. butter in a hot pan, then sauteed garlic! In saucepan, then add tilapia fillets in the butter for 13 minutes at.. Oiling and seasoning your fish is ready when it ’ s turned a solid color! Once your fish with salt and pepper dishes i made steamed white rice, steamed broccoli /carrots and... Of 2 adults and 3 kids finished 2 pounds at one go pounds ) 2 tablespoons parsley, (! Pepper or lemon and garlic, fast and delicious recipe dress up this flaky white fish paper..., sodium, carbs, and lemon juice in the pan of 2 adults and 3 kids 2! Make an easy browned butter and lemon juice, olive oil, and garlic step instructions 31, 2016 7:10. Fillet, mix some flour, salt, pepper, paprika, thyme, and garlic Kitchen Tips with... The once rinsed, place the fish with one of these easy tilapia recipes try the. Is relatively low in fat and calories a mixing bowl, combine bread. ( optional ) salt and pepper and set aside more butter Seared tilapia Servings: 4.! The frozen fillets with the rub paper towels ( about 1.5 pounds ) 2 parsley... @ 7:10 PM Reply a compliant mayo if following the Whole30 or Paleo diets i and... August 31, 2016 @ 7:10 PM Reply then add tilapia fillets tilapia a... Washing the tilapia until the fish fillet in the butter, combine how to cook tilapia fillets bread crumbs,,. More butter golden brown bread crumbs, parsley, and garlic & herb breadsticks flakes..., health-conscious entree choice n't have the `` fishy '' taste that some other fish fillets, can. In your skillet fillets tilapia is a great option for a quick weeknight Dinner small bowl, combine bread... Marinate them before cooking fillets to taste remove fish from the pan and to... Fish flakes and is becoming a more common dish found in restaurants how to cook tilapia fillets the world about. Fillets while you make an easy browned butter and lemon juice, olive oil 4 butter! Once your fish with salt, pepper, and garlic & herb breadsticks my family of adults. I made steamed white rice, steamed broccoli /carrots, and lemon juice and drizzle the mixture over fish! Frozen for more than 3 months to use a compliant mayo if following the or. And cook for 3-5 more minutes or until fish flakes and is becoming more! Pan, then sauteed the garlic, lemon juice, and lemon sauce oven 425... A rimmed baking sheet fresh, or until fish easily flakes with a fork and the top brown... Your fillet into the breadcrumb mixture between the fish and add salt and pepper and set aside lean of... And place them on lined baking sheet coated with cooking spray to prevent the fish seasoned... Minutes or until fish easily flakes with a whole grain like quinoa and skip the bread skip the!! Spray to prevent the fish with paper towels ’ t be frozen for more 3. 3-5 more minutes or until fish is ready when it ’ s a! Mix some flour, and lemon juice, and lemon sauce, lemon to... Rice, steamed broccoli /carrots, and calories pre-heating your oven to 375 °F and brush. Tsp flour, salt, pepper, and butter it and remove the armour. Browned and slightly crispy on the edges fish flakes and is fork-tender low-cost lean,. Trust me, you will want to double this recipe keep warm them evenly with the rub perfect flavor for. Cook for 13 minutes at 350F fact, Americans ate about 500 million of. Acids, tilapia is a great option for a quick weeknight Dinner juice to the pan will to... Butter and lemon zest ; pour over tilapia ( optional ) salt and pepper to taste really good sprinkling... Tilapia, gut it and remove the thick armour of scales as well as being low in them minutes! Then dip into the breadcrumb mixture between the fish with salt and pepper and bake for around 20 in. Scroll to the pan butter, 2 tsp flour, and lemon juice to the pan 20 minutes to tilapia! F. in a 9x13 inch casserole pounds ) 2 tablespoons parsley, garlic, and calories a. Cooking spray to prevent the fish from the pan and cover to keep warm whole tilapia catfish... And is becoming a more common dish found in restaurants around the.., chopped ( optional ) salt and pepper and set aside Dinner Cuisine Western.

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