Oven Baked Fish Recipes

Oven Baked Fish Recipes

Tasty low cal oven baked fish recipes and delicious tilapia. 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.

Today experts promote fresh, healthy ingredients that focus on fruits, veggies, fish, seafood and lean meats. Instead of dumping salt and sugar into the dishes you are creating you can support a healthier cardiovascular system and extend your life by carefully selecting the seasonings and spices that you are adding to your recipes.

In many instances people feel that they are going to sacrifice flavor for the sake of a healthier vegetable or fish recipe. This is certainly not true because there are a number of delicious cooking techniques and seasonings that you can use. For example broiled or oven baked fish allow you to cook some tasty dishes that are as good for your waistline 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 that you can enjoy 2 or 3 times a week, it is also a delicious and versatile source of protein.

Instead of drowning your seafood choices in heavy butter and creamy sauces you should realize that there is a ton of natural 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.

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

Oven Baked Fish Recipes:

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 going to be baked or broiled.

*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 oven baked fish recipe.

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

Oven Baked Fish Recipes:

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 filets (6 ounce portions) ; if using frozen tilapia you must allow time for the filets to defrost.

Prep Time: 5 minutes

Rinse the tilapia filets and use paper towels to blot the filets 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 filets prior to baking them in the oven.

*For heartier flavor in these oven baked tilapia filets you should place them in a plastic bag after applying the seasonings. Keep the bag of fish in the refrigerator for 1-2 hours before cooking.

Place the filets into the baking dish and add ½ teaspoon (1/2 pat) to the top of each piece of tilapia.

Bake uncovered for 10 minutes


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