Baked Tilapia – a low-carb and super easy dish that only takes less than 20 minutes from start to finish. Easy yet scrumptious; perfect to incorporate into your weekly rotation!
I was called out on Facebook by one of my readers regarding my deep love for anything chicken. Yeah it happens. Okay, in case you didn’t know yet, chicken meat runs in my DNA. My freezer never runs out of chicken. LoL.
No matter how much I push myself to completely turn my back away from meat, I just can’t. NOPE!
So I am consuming it in moderation.
So I figured we needed a little bit of a chicken break. Can I get an applause?
Instead of chicken thighs, we’re replacing it with some healthy and budget-friendly tilapia or tilapia loins which cooks in 10-15 minutes. Confused between fillet and loins? Well, let me explain. Loins are thicker portion of tilapia -their shape, thickness and size is fairly consistent, so much easier to cook with a precise degree of doneness. They are cut from the section behind the head and along the backbone, without the thinner belly and tail meat.
This Baked Tilapia is a healthy low-carb meal seasoned with garlic, paprika and lemon that makes it so delicious in every bite. It’s a perfect choice for those on a diet without sacrificing the taste.
It doesn’t even call for complicated steps. You just have to mix all the seasonings in a skillet, add the seasoned tilapia and bake. No sweat! It’s super easy, quick, healthy and tasty. Check out note 2 for an even easier way of making it.
It’s that easy!
If Tilapia isn’t a hit in the family, you can actually replace it with other white fish including snapper, grouper, flounder, rockfish and salmon. Just remember though that cooking time may vary depending on the size of the fish.
You can grab a glass of wine while waiting for it to cook through or prep some delish sides to complete a well-balanced and sumptuous meal. Happy eating! 🙂
Tips and Notes:
- To even out your fillet and provide some consistent cooking, fold the thin belly meat beneath the fillet.
- Place fish in an ungreased 13×9-in. baking dish. Then combine butter and spices in microwave for about a minute – remove add chicken stock and lemon juice. Season to taste. Then pour over fish and proceed with baking.
- You may sub tilapia with other white fishes like snapper, grouper, flounder, rockfish and salmon.
- If you want it dairy-free, you may use olive oil instead of butter. Take note that it’ll affect the taste but it’s still tasty though.
- Huge tip – know the source of your tilapia. It should be responsibly raised and adhere to the highest international standards. Wild is best! But it’s hard to come by. So I usually buy from places I trust. If you are not certain ask at the counter. Most places list their fish source. This I got from Costco.
- To minimize the fishy odor, you may soak the fish fillets in salted ice water or rub the fish lightly with lemon or lime juice.
- 4 – 6 Tilapia loins about 4 oz. each, frozen
- 1 tablespoon cooking oil (olive , canola, vegetable)
- 3 tablespoons unsalted butter
- 4 cloves of garlic minced
- 1 teaspoon Fresh thyme
- ½ teaspoon paprika
- 1 teaspoon oregano pepper
- 1/2 cup chicken stock
- ½ teaspoon white pepper
- 1 large lemon , cut in half slice one half and the rest squeezed
- Salt and pepper to taste
- Fresh chopped parsley for garnish
- Preheat oven to 400 Degrees.
- Rinse fish fillet, season with seasoned salt and pepper. Set aside
- In a large or large skillet heat oil over medium heat, until hot, and then add butter, garlic, thyme, paprika and oregano. Stir for about a minute
- Pour in about 1/2 cup chicken broth , white pepper ,and about 1-2 teaspoons lemon juice, from freshly squeezed lemon. (Start with 1 teaspoon and adjust to taste. Lightly season sauce with salt if desired).
- Add fish then brush with butter spice mixture.
- Bake, uncovered, at 400° for 10-15 minutes or until fish flakes easily with a fork. Garnish with fresh chopped parsley.