Baked Tilapia Recipe

Baked Tilapia Recipe

Incredible baked tilapia recipe with low fat and low calorie seafood ingredients.Health is not something that you can take for granted. Improving and maintaining your personal health means that you need to actively exercise and choose low calorie, low fat foods to eat.

In many instances people feel that they are going to sacrifice flavor for the sake of a healthier recipe. This is certainly not true because there are a number of delicious foods that you can enjoy and these foods are as good for your waist line as they are for your heart.

Fish and other fresh seafood can be used to create dishes that every member of your family will find appealing. Not only is fish a heart-healthy food to eat it is a versatile source of protein.

Instead of drowning seafood in butter and creamy sauces you should realize that there is a ton of flavor that only needs to be enhanced with a bit of seasoning. You can grill or bake the fish, shrimp and scallops instead of coating these delicacies with heavy bread crumbs and then frying them. The cooking techniques will bring out the natural, delicious flavors and will still allow you to keep those calories under control.

One of the best fish for baking or grilling is tilapia. This is a very delicately flavored fish with light, flaky meat that is not overpowering in taste or texture. If you want a sweet tasting fish that still imparts an appealing, flavor profile then tilapia is definitely the variety that you should try.

Baked Tilapia Recipe:

Here is a great recipe for healthy Baked tilapia that you can prepare, bake and serve in 20 minutes or less.

Cooking Tips

*Purchase a cast iron frying pan that can serve double duty as a baking pan. The iron surface helps add a natural sear to fish, meat and seafood that is being baked in an oven.

*Feel free to substitute other spices for the trio of seasonings that are used here.

*The juice and zest of lemons, limes or even oranges are all interchangeable in this Baked tilapia recipe. If using a lemon or lime as your citrus choice you might need to use the juice and zest of 1 entire fruit.

*If you want a little extra ‘kick of heat' use a bit of red pepper flakes in your seasoning mix.

Ingredients Required:

Nonstick spray

½ teaspoon of White pepper (ground)

½ teaspoon of Salt

¼-1/2 teaspoons of each of these seasoning ingredients: Marjoram/rosemary/parsley (use dried or fresh spices)


Zest and juice

4-5 fresh (or frozen) tilapia fillets; if using frozen tilapia you must allow time for the fillets to defrost.

Prep Time: 5 minutes

Rinse the tilapia fillets and use paper towels to blot the fillets until they are dry.

Preheat your kitchen oven at 375.

Spray a light coating of cooking spray on the interior surface of the baking pan.

Cooking Directions:

Use the orange zest, the juice, and spices to season each of the fillets.

Place the fillets into the baking dish and add ½-1 teaspoon of melted butter to the top of each piece of tilapia that you are cooking.

Bake uncovered for 10 minutes


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