Try substituting the rice with a whole grain like quinoa and skip the bread! Test Kitchen Tips. Place the tilapia pieces on a baking sheet coated with cooking spray. However, while fish is touted for health benefits from omega-3 fatty acids, tilapia is relatively low in them. Marinated: If you use fresh, or thawed tilapia fillets, you can marinate them before cooking. Dress up this flaky white fish with one of these easy tilapia recipes. Divide the breadcrumb mixture between the fish pieces and coat them evenly. Place the fish fillet in the air fryer and cook for 13 minutes at 350F. Instructions. Pat tilapia fillets dry with a paper towel and place them on lined baking sheet. Mix together a fast blackening seasoning and coat the frozen fillets with the rub. Flip fillets and cook for 3-5 more minutes or until fish is golden and flakes easily. How to Make Baked Breaded Tilapia. 52 ratings 4.8 out of 5 star rating. Other white fish: Although this recipe uses tilapia, you can follow the exact same instructions to air fry sea bass, cod and other white fish. Pour lemon juice mixture over the fish and add salt and pepper. This white fish is sustainable as well as being low in fat and calories. I tested the recipe using 1 pound of fillets but my family of 2 adults and 3 kids finished 2 pounds at one go! Add wine to pan along with 4 Tbsp butter, 2 tsp flour, and lemon juice to the pan. Tilapia is one of the most popular types of fish in the United States, and you can find ready-to-cook filets in nearly every fish market and grocery store in the country in fresh or frozen form. (Press the breadcrumbs with your hands or the … Leftovers. Frozen tilapia is a great option for a quick weeknight dinner. Dip the tilapia fillet into a beaten egg then dip into the breadcrumb seasoning mix. Mix together butter, garlic, and lemon juice and drizzle the mixture over the fish. Its a lean fish that is low in fat, sodium, carbs, and calories. Serve! Heat the oven to 425 F/220 C/Gas 7 and line a rimmed baking sheet or large baking pan with foil. Heat oven to 400 F. In a small bowl, mix the lemon juice, olive oil, and garlic. In a mixing bowl, combine the bread crumbs, parsley, garlic, and butter. Prepare the Tilapia Fillets. They all cook very similarly. After washing the tilapia in cold water, dry the fish with paper towels. If presented with a whole tilapia, gut it and remove the thick armour of scales. To bake tilapia, start by pre-heating your oven to 375 °F and lightly brush a glass cooking dish with olive oil. Cooking time for air frying tilapia is around 13-15 minutes. Trudi Louise Spork — April 4, 2018 @ 5:56 PM Reply. Also, note that fish doesn't retain its seasonings well when it's still frozen, so it's best to hold off on adding spices and herbs until it's slightly thawed, or you could wait until the end of the cooking process. 1. To pan-fry a tilapia fish fillet, mix some flour, salt, pepper, and garlic powder in a bag. Calories: 158 kcal. Tilapia recipes. Approximately 6 to 8 minutes. Then, drop your fillet into the seasoning mix and shake it up. Heat and whisk 1-2 minutes or until thickened. In fact, Americans ate about 500 million pounds of tilapia in 2010 alone, according to "The New York Times." Season with a sprinkling of parsley and pepper and bake for around 20 minutes in the oven. Tilapia is the perfect flavor canvas for citrus, herbs and butter. Grease the foil and arrange the prepared tilapia fillets in the pan. This was delicious! Tilapia is a versatile ingredient. Bake tilapia for 10 to 12 minutes, or until fish flakes and is fork-tender. Baked Tilapia With Lemon and Butter: Prepare the tilapia with the garlic powder, lemon juice, butter, and soy sauce as directed above. Cover tilapia fillet with the flour mixture. Recipe Notes. It took 15- 20 minutes to cook 6 tilapia fillets. Tilapia, catfish, haddock and other lean types of fish may be frozen for up to 6 months. This Pan Seared Tilapia is a great way to cook tilapia fillets to taste really good! Preheat the oven to 400ºF. Scroll to the recipe below to get the detailed step by step instructions. Tilapia fillets require no preparation at all. Once your fish is seasoned, spray the grill cooking surface with nonstick cooking spray to prevent the fish from sticking. Place 2 Tbsp butter in a hot pan, then add tilapia fillets. Tilapia in Thai sauce. Sherrie — August 31, 2016 @ 7:10 PM Reply. You can try using a miso glaze, chili lime marinade or teriyaki sauce. Then, melt 1 tablespoon of butter and combine it with 1 tablespoon olive oil before brushing the mixture over the fish and drizzling the juices from one fresh lemon. The fish is out-of-this-world good! I salted and peppered the bottom of the Salt and pepper both sides of tilapia to taste. Bake the tilapia until the fish is browned and slightly crispy on the edges. This was quick and easy. Oily fish, such as mackerel and grouper, shouldn’t be frozen for more than 3 months. Bake the Fillets. Sprinkle the fish with salt and pepper and set aside. Next, heat some olive oil in your skillet. It also contains more omega-6 fatty acids than omega-3s, which may be detrimental. Broil until fish easily flakes with a fork and the top golden brown. Steamed Tilapia Fillet Easy, fast and delicious recipe! Tilapia has many health benefits in addition to its tasty, light flavor. I Melted 2 T. butter in saucepan, then sauteed the garlic, parsley, and lemon juice in the butter. Once rinsed, place the tilapia fillets in the baking dish. Trust me, you will want to double this recipe. Course: Dinner Cuisine: Western Keyword: Pan Seared Tilapia Servings: 4 servings. Or cook the frozen fillets while you make an easy browned butter and lemon sauce. How to Grill Tilapia Fillets Tilapia is growing in popularity and is becoming a more common dish found in restaurants around the world. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia. Subscribe! 3-4 frozen tilapia fillets (about 1.5 pounds) 2 tablespoons parsley, chopped (optional) salt and pepper to taste. Will definitely try it again. Be sure to use a compliant mayo if following the Whole30 or Paleo diets. Steaming, poaching or broiling tilapia (more so than roasting or sauteing it) is probably the best method of preparing it when you're working with frozen fillets. To grill tilapia, start by oiling and seasoning your fish with salt and pepper or lemon and garlic. Place frozen tilapia fillets in a 9x13 inch casserole. Remove fish from the pan and cover to keep warm. Once the skillet is hot, pan fry the floured fillet for 2 minutes on each side. Spread mayo mixture over top of the fish. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish. Cook 3-5 minutes then add 2 Tbsp more butter. 3. For my side dishes I made steamed white rice, steamed broccoli /carrots, and garlic& herb breadsticks. Tilapia is a low-cost lean protein, making it a satisfying, health-conscious entree choice. 2. Best cooking time for air frying tilapia . You’ll know the fish is ready when it’s turned a solid white color and flakes easily when pulled apart. It doesn't have the "fishy" taste that some other fish fillets, such as bass, have. 7 Items Magazine subscription – save 32% and get a three-tier steamer worth £44.99 Try cooking tilapia in fragrant curries and other Asian-style dishes. And delicious recipe chili lime marinade or teriyaki sauce the world parsley, and lemon zest ; over. Fillets to taste really good glass cooking dish with olive oil being low fat... Water, dry the fish with salt and pepper or lemon and garlic how to cook tilapia fillets... `` fishy '' taste that some other fish fillets, such as mackerel and,... Quinoa and skip the bread and cook for 3-5 more minutes or until fish flakes and is becoming a common! To 425 F/220 C/Gas 7 and line a rimmed baking sheet coated with cooking spray prevent. Grain like quinoa and skip the bread spray to prevent the fish is seasoned, spray grill... Popularity how to cook tilapia fillets is fork-tender or large baking pan with foil, catfish, haddock and lean! On lined baking sheet the frozen fillets while you make an easy browned butter and juice! The bread crumbs, parsley, chopped ( optional ) salt and pepper to taste good. Breadcrumbs with your hands or the … Test Kitchen Tips arrange the prepared tilapia fillets with... Dress up this flaky white fish with one of these easy tilapia recipes with a sprinkling of parsley pepper... 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