According to the American Tilapia Association, farm-raised tilapia is the fifth most popular seafood eaten in the United States. Tilapia, known for its mild flavor, is one of the least expensive types of fish you can find at most grocery stores. It's also full of omega-3 fatty acids, which are thought to help decrease your chances of high blood pressure and heart disease. Farm-raised tilapia is also easy to prepare and can be served fried, baked, or broiled.
Pan Frying
Step 1
Rinse the thawed tilapia, and pat it dry with a paper towel. Season to suit your taste with salt, pepper, garlic powder and any other seasonings you prefer.
Step 2
Pour the fish fry or cornmeal into the plastic bag. Place one or two pieces of tilapia in the bag at a time, seal the bag, and gentle turn it from side to side to coat the fillet.
Step 3
Add oil to a frying pan to coat it well, and heat until the oil bubbles.
Step 4
Place the coated tilapia fillets in the oil with tongs. Cook until the tilapia is golden brown, approximately 2 to 3 minutes per side.
Step 5
Remove the cooked tilapia with tongs, and place it on a serving platter lined with paper towels.
Baking
Step 1
Rinse and dry the tilapia fillets.
Step 2
Preheat the oven to 400 degrees Fahrenheit.
Step 3
Place the tilapia in the baking dish with the skin side down.
Step 4
Cut the lemon in half and squeeze the lemon juice over the tilapia fillets. Season with salt and pepper, and pour a small amount of melted butter or extra-virgin olive oil over the fillets.
Step 5
Bake the tilapia for 15 to 20 minutes or until it flakes easily with a fork.
Broiling
Step 1
Preheat the broiler.
Step 2
Rinse and dry the tilapia fillets with a paper towel, and place them on an aluminum-lined baking sheet.
Step 3
Pour lemon juice over the tilapia fillets and then season to taste with salt, pepper, garlic powder and any other seasonings you enjoy.
Step 4
Melt 2 tbsp. butter and lightly brush it over the tilapia fillets. Place the tilapia in the broiler, and broil for 3 to 4 minutes per side, or until tender and flaky.
Tips and Warnings
- Add flavor to your tilapia by marinating it in lemon or lime juice or your favorite Italian or Greek salad dressing for at least 30 minutes before cooking.
Things You'll Need
- Canola or other vegetable oil
- Fish fry (or cornmeal)
- Salt and pepper, to taste
- Garlic powder, to taste
- Large sealable plastic bag
- Frying pan
- Shallow baking dish
- 1 lemon
- Butter or extra-virgin olive oil
- Baking sheet
- Aluminum foil
- Basting brush
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