Tilapia is a warm water ocean fish with lean, white meat and, before cooking, carries a mild, ocean-like odor. Unless you have access to a fresh fish market, most tilapia is available in processed form as a skinless, boneless, fresh or frozen fillet. Dry heat oven baking is a quick way to prepare tilapia and, with the right ingredients, a healthy cooking method.
Purchase up to 1/3 lb. of tilapia fillets for each serving. If you purchase fillets frozen, thaw in your refrigerator, not on the kitchen counter.
Rinse the tilapia fillets with cold water and then use a few sheets of paper towels to pat the fish dry.
Spray a baking sheet with a vegetable oil spray to prevent the fish from sticking during cooking and arrange the fillets in a single layer on the pan.
Mix together 1 tsp. dill weed, ¾ tsp. paprika and ¼ tsp. black pepper in a small bowl. Depending on your seasoning preference, this amount can season up to 1 lb. of tilapia fillets. Sprinkle the amount you prefer over each fillet and spray lightly with vegetable oil spray.
Set your oven to 325 degrees F, preheat and then bake the tilapia fillets, uncovered, for about 10 minutes. When your fish is ready, it will flake easily with a fork.
TIPS: For additional flavor, slice a fresh lemon into wedges and serve with your baked tilapia.
WARNING: Safe handling of tilapia prior to baking is essential to prevent bacteria on the surface of the fish from transferring or cross contaminating cutting surfaces and tools. Wash your hands with warm soapy water before and after handling raw tilapia, as well as all cooking utensils and cutting surfaces.