Benefits of Healthy Tilapia Recipes
When it comes to a healthy lifestyle, the foods you choose to eat are just one part of the equation. While there are numerous recipes for tilapia, not all of them offer the benefits of healthy preparation. Fortunately, tilapia is very versatile and lends itself well to a wide range of healthy cooking options. Another benefit of serving healthy tilapia recipes is that they are simple to prepare and they let the fish stand on its own without masking its delicate flavor in heavy sauces or breadings.
Baked Tilapia Recipes
One of the simplest ways to prepare tilapia is also the healthiest. Brush each tilapia fillet with a little extra virgin olive oil, sprinkle lightly with salt and pepper and bake in a 350 degree oven for approximately 15 minutes. Fish is done when it flakes easily. Fast, simple and delicious.
Another easy and healthy baked tilapia recipe is jazzed up with a simple crumb coating. Just combine 2/3 cup soft bread crumbs with 1/4 cup freshly grated Parmesan cheese, 3/4 tsp garlic salt and 3/4 tsp oregano. Coat a small sheet pan with cooking spay and coat 4 tilapia fillets with the crumb topping and place on sheet pan. Bake at 425 degrees F for about 8-12 minutes until fish is cooked through.
Tilapia on the Grill
When it comes to healthy tilapia recipes, grilling is always an excellent cooking method. This simple recipe will soon become one of your favorite go to recipes.
Make a vinaigrette by whisking together 2 T lemon juice; 2 T fresh basil, minced; 2 T extra virgin olive oil; 2 garlic cloves, finely minced; 2 tsp capers, drained and rinsed and 1/2 tsp lemon zest. Lightly sprinkle 4 tilapia fillets with salt and pepper. Reserve 2 tablespoons of the vinaigrette to make a finishing sauce, use the remaining vinaigrette to brush both sides of the tilapia fillets. Lightly oil the grill. Grill tilapia approximately 3 to 4 minutes per side, until it flakes easily. To serve, brush with reserved vinaigrette and sprinkle with 1 T fresh basil, minced.
Other Healthy ways to Cook Tilapia
A fun and exciting way to prepare and serve tilapia is “en papillote” or in paper. Actually, you can use either parchment paper or aluminum foil with excellent results. Simply place a tilapia fillet in the center of a piece of parchment paper or foil, season lightly with salt and pepper. Top with 1/2 tsp, finely chopped garlic, 1/4 of tomato,chopped, a few capers that have been drained and a chopped, fresh basil leaf. Lightly drizzle with olive oil and squeeze a bit of lemon juice over the top. Fold paper over fish and working from one side, start crimping the edge to form an envelope or pocket. Be sure to work carefully so that the packet is completely sealed. Before making the last few folds, pour about 1/4 c. white wine into the parcel, then continue folding until your packet is sealed. Place on a sheet pan that has been sprayed with cooking oil and bake for 15 – 20 minutes at 350 degrees F. Serve in the bag for a great presentation.
When preparing healthy tilapia recipes, simple is usually best. Tilapia is a mild fish and needs very little to create a delicious meal. A little olive oil, fresh herbs, light seasoning and the right cooking method is all it takes to make healthy and delicious tilapia recipes.