Tilapia, catfish, haddock and other lean types of fish may be frozen for up to 6 months. Heat oven to 400 F. In a small bowl, mix the lemon juice, olive oil, and garlic. Serve! Remove fish from the pan and cover to keep warm. You can try using a miso glaze, chili lime marinade or teriyaki sauce. Tilapia recipes. Test Kitchen Tips. Grease the foil and arrange the prepared tilapia fillets in the pan. Cover tilapia fillet with the flour mixture. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish. Place the tilapia pieces on a baking sheet coated with cooking spray. I tested the recipe using 1 pound of fillets but my family of 2 adults and 3 kids finished 2 pounds at one go! Trudi Louise Spork — April 4, 2018 @ 5:56 PM Reply. Recipe Notes. It also contains more omega-6 fatty acids than omega-3s, which may be detrimental. Sherrie — August 31, 2016 @ 7:10 PM Reply. Approximately 6 to 8 minutes. 3-4 frozen tilapia fillets (about 1.5 pounds) 2 tablespoons parsley, chopped (optional) salt and pepper to taste. Will definitely try it again. Cook 3-5 minutes then add 2 Tbsp more butter. Be sure to use a compliant mayo if following the Whole30 or Paleo diets. 1. To pan-fry a tilapia fish fillet, mix some flour, salt, pepper, and garlic powder in a bag. In a mixing bowl, combine the bread crumbs, parsley, garlic, and butter. 52 ratings 4.8 out of 5 star rating. I salted and peppered the bottom of the Once rinsed, place the tilapia fillets in the baking dish. Course: Dinner Cuisine: Western Keyword: Pan Seared Tilapia Servings: 4 servings. Then, drop your fillet into the seasoning mix and shake it up. Pour lemon juice mixture over the fish and add salt and pepper. Sprinkle the fish with salt and pepper and set aside. It doesn't have the "fishy" taste that some other fish fillets, such as bass, have. If presented with a whole tilapia, gut it and remove the thick armour of scales. Or cook the frozen fillets while you make an easy browned butter and lemon sauce. Frozen tilapia is a great option for a quick weeknight dinner. Instructions. After washing the tilapia in cold water, dry the fish with paper towels. 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. However, while fish is touted for health benefits from omega-3 fatty acids, tilapia is relatively low in them. Scroll to the recipe below to get the detailed step by step instructions. Best cooking time for air frying tilapia . 3. Place the fish fillet in the air fryer and cook for 13 minutes at 350F. Tilapia has many health benefits in addition to its tasty, light flavor. Calories: 158 kcal. Pat tilapia fillets dry with a paper towel and place them on lined baking sheet. This was quick and easy. They all cook very similarly. Heat and whisk 1-2 minutes or until thickened. Leftovers. Tilapia is the perfect flavor canvas for citrus, herbs and butter. Bake tilapia for 10 to 12 minutes, or until fish flakes and is fork-tender. Try substituting the rice with a whole grain like quinoa and skip the bread! To bake tilapia, start by pre-heating your oven to 375 °F and lightly brush a glass cooking dish with olive oil. Salt and pepper both sides of tilapia to taste. 2. To grill tilapia, start by oiling and seasoning your fish with salt and pepper or lemon and garlic. Mix together butter, garlic, and lemon juice and drizzle the mixture over the fish. Steamed Tilapia Fillet Easy, fast and delicious recipe! I Melted 2 T. butter in saucepan, then sauteed the garlic, parsley, and lemon juice in the butter. Herb breadsticks 5:56 PM Reply on each side pounds ) 2 tablespoons parsley garlic! 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