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How to Season Tilapia for Baking

by
author image Viola Horne
When not working in her family-owned food and bar business, Viola Horne can almost always be found with a cookbook in one hand and a whisk in the other. Horne never tires of entertaining family and friends with both comfort food and unusual delicacies such as garlic cheese smashed potatoes and banana bacon pancakes.
How to Season Tilapia for Baking
How to Season Tilapia for Baking Photo Credit Jocelyn Vodnik/Demand Media

The tender, flaky tilapia fish swam up the stream of popularity to snag a spot in the top five of the best-selling seafood in the U.S. in 2013, says the American Tilapia Association -- and for good reason. Each ounce of tilapia delivers 7 grams of protein and only 36 calories. Its mild flavor and affordable price appeal to fish lovers as well as to those who are looking to enjoy the health benefits of a diet that includes more fish.

Foil-Baked Tilapia

Step 1

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Wash fresh or thawed tilapia and pat dry. Pre-heat oven to 375 degrees Fahrenheit.

Step 2

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Place one filet on a square of aluminum foil.

Step 3

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Brush the tilapia with olive oil and sprinkle with seasoning. Turn the filet over and repeat. Try a variety of spices such as salt, lemon pepper, rosemary, garlic, chili powder or ginger.

Step 4

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Wrap the aluminum foil around the fish and seal it to form a pouch. Place the pouches in a baking pan.

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Step 5

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Bake the pouches in a 375 Fahrenheit oven for 10 minutes.

Step 6

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

To serve, open the pouch and flip it onto a plate, pouring the juices onto the fish.

Pan-Baked Tilapia

Step 1

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Pre-heat the oven to 375 F. Wash the filets and pat them dry.

Step 2

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Butter the bottom of a baking pan large enough for a single layer of filets.

Step 3

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Place the dried filets in a single layer in the pan. Brush them with olive oil.

Step 4

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Season the tilapia with your choice of seasonings. Options include spices, such as garlic powder, lemon pepper or chili powder, as well as seasonings such as soy sauce, lemon or lime juice, and sauteed onions or peppers.

Step 5

How to Season Tilapia for Baking
Photo Credit Jocelyn Vodnik/Demand Media

Cover the pan with foil and bake it for 10 to 15 minutes, until the fish are white and flaky.

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