Tilapia is a type of fish that is rich in omega-3 fatty acids and protein with a relatively low caloric content. However, according to the Science Daily website, you should select wild-caught tilapia, as farm-raised varieties contain unhealthy fats and low amounts of nutrients. Tilapia is commonly sold frozen, as freezing does not alter the flavor severely and fresh fish will spoil quickly. Rather than thawing it, you can cook frozen tilapia on the stove in less than 30 minutes. This recipe serves one.
Place a skillet over medium heat on the stovetop. Allow the skillet to preheat for 5 minutes.
Set the frozen tilapia fillet directly into the skillet and pour the water and lime or lemon juice over the top. Add the butter or butter substitute and sprinkle the ground black pepper and salt over the fillet.
Cover the skillet with its lid and leave the tilapia to cook for 8 eight minutes, undisturbed. Uncover the skillet and flip the tilapia fillet. Do not replace the lid and continue cooking the fillet for approximately 8 minutes or until the tilapia flakes easily with a fork.
Remove the tilapia fillet from the skillet and serve it while hot.
- "Fish"; Mark Bittman; 1999
- "Fish & Shellfish, Grilled & Smoked"; Karen Adler, et al.
- Science Daily; Popular Fish, Tilapia, Contains Potentially Dangerous Fatty Acid Combination; July 2008