How to Bake or Broil Tilapia

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Tilapia is a mild-flavored white to pink flesh fish that is inexpensive. Although the fish is high in protein and low in carbohydrates, tilapia has higher fat content and lower levels of omega-3 fatty acids than most other fish. The way the fish are farmed plays a significant role in the nutritive value. Farmed tilapia that has been fed a diet higher in corn and soy will be lower in fat and higher in omega-3s. In order to keep the fat content of tilapia to a minimum, baking or broiling the fish is the best possible choice.

Broiling

Step 1

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Preheat the oven to broil.

Step 2

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Rinse the fish fillets under cold water and pat the outside dry with a paper towel.

Step 3

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Coat the outside of the fish evenly with olive oil and sprinkle the salt and pepper on both sides.

Step 4

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Place the fish in the roasting pan and top the fish with the lemon juice, oregano and dill. Set the pan in the oven so the fish is only 3 inches under the top burner.

Step 5

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Broil the fish for 8 to 12 minutes, or until a meat thermometer that has been inserted into the thickest part of the fish reads 145 degrees Fahrenheit.

Step 6

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Remove the fish from the oven and allow it to rest for 10 minutes before serving.

Baking

Step 1

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Preheat the oven to 425 F.

Step 2

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Prepare the fish by rinsing it under cold running water. Pat the outside dry with a paper towel.

Step 3

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Season the outside of the fish evenly with olive oil, salt and pepper.

Step 4

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Place the fillets in the roasting pan and season once more with lemon juice, oregano and dill.

Step 5

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Set the roasting pan in the oven and bake the fish for 15 to 20 minutes, or until the internal temperature reaches 145 F.

Step 6

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Remove the fish from the oven and allow to rest at room temperature for 10 minutes before serving.

Things You'll Need

  • 2 tilapia fillets

  • Paper towel

  • Olive oil

  • ¼ teasoon salt

  • 1/8 teaspoon pepper

  • Roasting pan

  • Juice of 1 lemon

  • 1 teaspoon dried oregano

  • ½ teaspon dried dill

  • Meat thermometer

Tip

Serve the fish over a bed of seasoned brown rice with a fresh mixed green salad for a completed healthy meal.

Warning

According to the May 30, 2013 online edition of "Asian Journal," eating tilapia could be dangerous for individuals suffering from heart disease, arthritis, asthma and other auto-immune disorders. The consumption of the fish could potentially cause an exaggerated inflammatory response and should be avoided by those at risk, as per a study performed by the Wake Forest University School of Medicine.

REFERENCES & RESOURCES
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