I don’t eat as much tilapia as I should and can personally use more of it in my diet. I prefer to thaw my fish a couple of days in advance, but you can defrost it in the microwave as well. Once you have the thawing out of the way, the rest is a breeze.
For a healthier option, bake the tilapia. It only takes a few minutes to season and prepare. When the inside is white and flakes on your fork, you’ll know it’s done.
I usually serve the tilapia with rice and green beans, but it also pairs well with quinoa, potatoes, sweet potatoes, pasta or corn and a side of steamed broccoli, Brussel sprouts, salad, asparagus or fruit.
Here are some reasons to include tilapia in your diet. It’s a great source of protein, vitamins and minerals that reduce thyroid disease, cancers and cognitive diseases. It also includes omega-3 fatty acids and keeps your bones and heart healthy.
Baked Tilapia Fillets
Ingredients
- 4 tilapia fillets thawed
- ½ tbsp garlic salt
- 12 tsp pepper
- ½ lemon squeezed
- ½ tsp paprika
- ½ tbsp oregano
- 2 tbsp olive oil
Instructions
- Preheat oven to 400° F
- Line a baking sheet with aluminum foil and lightly spray with olive oil
- Place the fillets on the baking sheet in a single layer
- In a separate bowl, melt 2 tbsp butter
- Mix the salt, pepper, paprika, oregano and squeezed lemon juice (minus the seeds) into the melted butter mixture
- Drizzle the seasoned mixture onto the fillets until they're coated evenly
- Place the fish in the oven and bake them for 15-20 minutes or until they're cooked through
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