How To Cook Tilapia In The Oven Food
HOW TO COOK TILAPIA IN THE OVEN
Tilapia is a common white fish that absorbs flavors well when you cook with it. While you can always make tilapia in a pan, you can also bake it in your oven to fully infuse the flavors of other spices. You can either make tilapia filets...
Provided by wikiHow
Categories Fish and Seafood
Number Of Ingredients 6
Steps:
- Preheat your oven to 425 °F (218 °C). Make sure one of the oven racks in the center position so your tilapia can cook evenly. Turn your oven on and let it preheat completely before putting your fish in to cook. You can also use a toaster oven to make single portions if you want.
- Whisk together melted butter, garlic, lemon juice, and lemon zest in a bowl. Pour 2 tablespoons (30 ml) of melted butter and 2 tablespoons (30 ml) of lemon juice into a mixing bowl and stir them together. Mince 2 cloves of garlic with a chef's knife and add it to the butter and lemon juice. Use a zester or a grater to scrape the zest off of 1 lemon, and mix it into your butter mixture. Mix the ingredients until they're thoroughly combined. You can adjust how many spices and herbs you put in the mixture to change the flavor. If you want to add a little spice to your tilapia, add ½ teaspoon (1.5 g) of red chili powder into the butter mixture.
- Put your tilapia filets in an oiled cooking pan. Put a layer of non-stick cooking spray on a 13 in × 9 in (33 cm × 23 cm) baking pan so the tilapia doesn't get stuck on the pan. Lay the filets down on the cooking pan so they have about 1 inch (2.5 cm) of space between them. Thaw frozen tilapia completely before cooking with it, or else it may not get an even bake. Line your cooking pan with aluminum foil if you want an easy cleanup later.
- Drizzle the butter mixture over the filets to coat them. Slowly pour the butter mixture over the filets, letting any extra fill the bottom of the pan. Use a kitchen brush to spread the butter mixture evenly across the filets so they can absorb the most flavor while they're cooking. You can also top the tilapia with lemon slices if you want the filets to taste more citrusy.Tip: If you want crispy breaded tilapia, coat the filets in toasted bread crumbs before you put them in the oven.
- Put the tilapia in your oven for 10-12 minutes. Set the baking pan on the center rack of your oven so the filets get an even cook. Leave the oven door closed while the fish cooks or else some of the heat will escape. Check your fish after 10 minutes to see if it's white and flaky. Remove the tilapia from the oven once it's finished. Make sure your tilapia cooks until it has an internal temperature of 145 °F (63 °C). Otherwise, you may get sick from foodborne bacteria.
- Serve the tilapia while it's still hot. Immediately serve the tilapia after it comes out of your oven so you can enjoy it while it's still warm. Eat your fish with sides of fresh vegetables to have a healthy meal. Squeeze a fresh lemon wedge over the fish if you want to add more citrus flavor to it. You can store leftovers in your fridge for up to 4 days or in the freezer for up to 3 months.
EASY BAKED TILAPIA
Steps:
- Preheat the oven to 375 degrees F (190 degrees F). Grease a 9x13 inch baking dish.
- Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
- Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.
Nutrition Facts : Calories 171.6 calories, Carbohydrate 7.3 g, Cholesterol 46.4 mg, Fat 3.6 g, Fiber 2.7 g, Protein 24.8 g, SaturatedFat 1.6 g, Sodium 354.3 mg
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