White fish such as Tilapia work well with flavorful ingredients since the mild, sweet flavor of the fish is enhanced by other, stronger flavors. Fish tacos with chili and lime, Asian-inspired teriyaki glazes, fruit salsas and spice rubs all are delicious with Tilapia and any other white fish that isn't too assertive. Dry rubs are easy to make using a combination of your favorite spices – or use an already prepared blend like like curry powder, Jamaican jerk seasoning, a crab seasoning blend or chili powder.
Preheat the oven to 375 degrees Fahrenheit, or turn on the broiler to high. Coat a baking dish with 1 tbsp. olive oil or melted butter. If you're using the broiler, coat the broiler pan or a shallow roasting pan instead.
Rub the oregano and thyme between your fingers so it crumbles into powder. Combine the dry spices, salt and pepper in a small mixing bowl and set aside.
Rub both sides of the tilapia fillets with 1 tbsp. freshly squeezed lemon juice or 1 tbsp. olive oil. Use your fingers to rub the spice blend on both sides of the fillets, thoroughly coating them.
Place the prepared tilapia fillets in the baking pan or broiler pan. Drizzle the fillets with lemon juice or olive oil. Bake for 8 to 12 minutes, or broil for 3 to 5 minutes. Do not overcook the fillets – 1 minute can make the difference between cooked and overcooked. Check the center of the fillets with a fork and remove them before they're fully cooked in the middle – they will continue to cook out of the oven as they sit.
Transfer the fillets to a serving platter and garnish with lemon wedges.
- Eat Tilapia: Blackened Cumin Cayenne Tilapia
- "How to Cook Everything"; Mark Bittman; 1998
- Eating Well: Chili Rubbed Tilapia with Asparagus and Lemon