How to Prepare Tilapia

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By Sandy Smith
eHow Contributing Writer

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(6 Ratings)

Everyone knows it's a good idea to incorporate more fish into your diet. Fish is a great source of lean protein and Omega-3 fatty acids, it cooks quickly, and it doesn't require a lot of preparation. If you tend to shy away from eating strongly flavored fish, there are several varieties, tilapia among them, that are mild and not "fishy" tasting. Tilapia, also known as St. Peter's Fish, is white-fleshed, low in fat, and light in texture. You can grill, broil, steam, or bake it. Try the following recipe for excellent results with minimal fuss.

Difficulty: Easy

Instructions

Things You'll Need:

4 tilapia fillets
1 tablespoon butter, melted
1 tablespoon olive oil
Juice of 1 fresh lemon
2 cloves garlic, minced
Sea salt and freshly ground black pepper to taste
2 tablespoons finely chopped fresh parsley

Step 1

Preheat oven to 375 degrees F. Spray a 13 x 9-inch glass baking dish with nonstick cooking spray or brush lightly with olive oil.
Step 2

Rinse tilapia fillets in cold water and pat dry between layers of paper towels. Place tilapia fillets in baking dish.
Step 3

In a small bowl, combine melted butter and olive oil. Brush butter mixture over tilapia fillets. Drizzle with fresh lemon juice. Sprinkle with minced garlic, sea salt, and pepper.
Step 4

Bake fish at 375 degrees F until it is white and opaque and the flesh flakes when tested with a fork—about 20 to 25 minutes, depending on the thickness of the fillet. Sprinkle with chopped parsley and serve with additional lemon wedges to garnish.Serves 4.

Tips & Warnings

Tilapia is very mild and some consider it bland on its own. If grilling or broiling it, consider marinating it for 30 minutes or so before cooking. It picks up strong flavors like garlic and ginger nicely.
Do not marinate fine-textured fish like tilapia for longer than 30 minutes or the flesh will start to break down and get soft.

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