Baked Tilapia: A Simple, Healthy, and Delicious Recipe
Are you looking for a quick, easy, and healthy weeknight dinner? Look no further than this baked tilapia recipe! This recipe is packed with flavor, requires minimal cleanup, and is perfect for beginner cooks. Let's dive into how to make this restaurant-quality dish in the comfort of your own home.
Why Choose Baked Tilapia?
Tilapia is a fantastic choice for a healthy meal. It's a lean protein source, low in calories, and rich in essential nutrients. Baking it allows you to retain its natural flavor and moisture, avoiding the need for excessive oil or butter. This method also makes it a significantly healthier alternative to fried fish.
Ingredients You'll Need:
- 4 tilapia fillets (6-8 ounces each): Ensure they are fresh and properly cleaned.
- 1 tablespoon olive oil: A healthy fat that adds flavor and helps the tilapia brown beautifully.
- 1 lemon: Provides brightness and acidity that complements the tilapia perfectly.
- 2 cloves garlic: Minced garlic adds a savory depth of flavor.
- 1 teaspoon dried oregano: A classic herb pairing with fish. Feel free to experiment with other herbs like thyme or rosemary.
- 1/2 teaspoon salt: Enhances the flavors of the dish.
- 1/4 teaspoon black pepper: Adds a touch of spice.
Step-by-Step Baking Instructions:
- Preheat your oven to 400°F (200°C). This ensures the tilapia cooks evenly and thoroughly.
- Prepare the tilapia: Pat the fillets dry with paper towels. This helps them crisp up nicely in the oven.
- Make the marinade: In a small bowl, whisk together the olive oil, juice of half the lemon, minced garlic, oregano, salt, and pepper.
- Marinate the tilapia: Place the tilapia fillets in a baking dish and pour the marinade evenly over them. Gently coat each fillet, ensuring they are fully covered. Let them marinate for at least 15 minutes (longer is better!).
- Bake: Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the tilapia is cooked through and flakes easily with a fork.
- Garnish and serve: Once cooked, garnish with lemon slices and fresh herbs (if desired). Serve immediately and enjoy!
Tips for Perfect Baked Tilapia:
- Don't overcook: Overcooked tilapia can be dry and tough. Start checking for doneness around the 12-minute mark.
- Adjust seasoning to your taste: Feel free to experiment with different herbs, spices, or seasonings to customize the flavor profile.
- Add vegetables: Enhance the dish by adding roasted vegetables like broccoli, asparagus, or bell peppers to the baking dish alongside the tilapia.
- Serve with: This baked tilapia pairs wonderfully with rice, quinoa, roasted potatoes, or a simple salad.
Frequently Asked Questions (FAQs):
Q: Can I use frozen tilapia? A: Yes, but make sure to thaw it completely before baking. Pat it dry thoroughly before marinating.
Q: How do I know when the tilapia is cooked? A: The tilapia is cooked through when it flakes easily with a fork and is opaque throughout.
Q: Can I bake this in foil packets? A: Absolutely! Individual foil packets are a great way to portion and serve this dish.
This simple baked tilapia recipe is a guaranteed crowd-pleaser. Its versatility, ease of preparation, and delicious flavor make it a perfect addition to your weekly meal plan. Enjoy!
