How to Cook Tilapia - 4 Easy Recipes

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Native to Africa and the Middle East, tilapia are grown worldwide.
Native to Africa and the Middle East, tilapia are grown worldwide. (Image: Tim Boyle/Getty Images News/Getty Images)

Tilapia has become the fifth most popular fish consumed in the United States, perhaps due to its mild flavor and its perceived health benefits. For one thing, this nonpredatory fish species has been found to build up less mercury in its tissues than many other fish, including salmon. In addition, a 3-oz. serving of tilapia has only 109 calories, compared to 175 for salmon, while providing more protein. You can make tilapia a tasty dinner dish in multiple ways.

Things You'll Need

  • Tilapia fillets
  • Other ingredients depending on recipe

Lemon Garlic Tilapia

Assemble the following list of ingredients:

4 tilapia fillets 1 tbsp. olive oil 1 tbsp. margarine 1/8 cup lemon juice 1 tsp parsley flakes 1 tsp. garlic salt Salt and cayenne pepper to taste

Preheat oven to 400 degrees Fahrenheit. Spray a baking dish with cooking spray. Melt margarine in microwave, and place tilapia in baking dish

Mix melted butter, olive oil, lemon juice, garlic powder and parsley. Pour mix over tilapia. Bake in preheated oven for 13 minutes, then broil for 3 minutes.

Parmesan Tilapia

Assemble the following list of ingredients:

1 lb. tilapia fillets 1/4 cup Parmesan cheese 2 tbsp. margarine 2 tbsp. mayonnaise 1 tbsp. lemon juice Dash of basil, black pepper, onion powder and celery salt

Preheat oven to broil. Grease aluminum foil (to cover your pan), and mix Parmesan cheese, margarine, mayo and lemon juice. Set the mixture aside.

Season fillets to taste with basil, pepper, onion powder and celery salt. Arrange them on the pan and broil for three minutes.

Flip the fillets and broil them for two more minutes. Remove the fillets and cover them with the cheese mixture. Broil until cheese melts (approximately three minutes). Make sure the fish flakes and is done.

Baked Tilapia Topped With Seafood

Assemble the following list of ingredients:

8 tilapia fillets 8 oz. cooked shrimp 8 oz. Neufchatel cheese 1 cup chicken broth 1/2 cup shredded Swiss cheese 2 cups sliced mushrooms 1 tbsp. chopped garlic 6 tbsp. margarine 2 cups imitation crab meat 1 cup Italian-style bread crumbs

Preheat oven to 400 degrees Fahrenheit. Chop crab, shrimp and mushrooms and then saute them with butter and garlic. Add softened Neufchatel cheese and chicken broth, and stir until cheese is melted

Place tilapia in a baking dish coated with nonstick spray. Cover tilapia with seafood/mushroom/cheese mixture. Sprinkle with Swiss cheese, and melt 3 tbsp. of margarine with 1 cup of breadcrumbs and spread over the mixture. Bake at 400 degrees for 3 minutes.

Honey Soy Tilapia

Assemble the following ingredients:

2 tilapia filets 3 tbsp. honey 3 tbsp. soy sauce 3 tbsp. balsamic vinegar 1 tbsp. minced garlic

Mix honey, soy sauce, balsamic vinegar and garlic. Place fish in with liquid mix, and marinade for at least 30 minutes.

Preheat oven to 350 degrees. Bake for 15 to 20 minutes.

Tips & Warnings

  • Tilapia is great for someone on a diet
  • Tilapia is done when the fish flakes, your oven/cooking time may vary

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