4 Great Tilapia Recipes

Last Updated: 10.08.20

Is tilapia a smart choice?

Tilapia has become so famous for a good reason. It is a versatile fish that has a type of meat which can be combined with all kinds of ingredients. It has become for sure part of the international cuisine, and it is praised for its nutritional value. It has a slightly firm texture and a flavor that is almost universal, and it can be cooked using a variety of methods. You can pan-fry it, broil it and bake it. It is great because it can also absorb all the spices and the herbs you rub it with.

A five-ounce fillet has around one hundred and thirty calories and less than one gram of healthy fat. It is ideal to be included in diets, or if you want to follow a healthy lifestyle. And since most of the fish on the market come from sustainable sources, you know that what you’re getting is poisons and toxin-free.

Fish has been part of our diet ever since ancient times, and it was the favorite food of many great personalities that have shaped our history. Tilapia has now become the fourth most bought fish in the States. Tilapia hides under its umbrella more than one type of fish, all closely related. Most of the fish you can find for sale are imported from Asia or Brazil and other places in Latin America.

Most consumers are big fans of this fish because it offers a lot of omega fats which are good for your health and because it is somewhat inexpensive. It is often affectionately called the chicken of the sea because most people associate its taste with the one of chicken meat. It also packs a lot of protein, and because of that, people who do bodybuilding include tilapia in their daily menu.

This white meat fish has a tender texture, which is ideal for those who don’t enjoy the classic experience seafood has to offer. Just make sure the fish you buy doesn’t come from polluted sources or from fish farms that endanger the environment. Now that you are educated about tilapia, here are some recipes you can try out and enjoy yourself.

Pan-Seared Tilapia

This is a simple recipe that can be done by anyone. It can also be a great way to teach your children just how fun cooking can be. You just need some fresh tilapia, some simple ingredients and a few minutes off from your busy daily schedule. It is enough for four servings, and if you add some sides to it, it can be both a tasty dinner and a satisfying lunch.

Before we start, make sure you have the following items: one tablespoon of olive oil, five divided cloves of garlic, half a liter of water, fresh lime juice, ground cumin, one teaspoon of sea salt. Also, you are going to need three separate spoons of all-purpose flour, ground red pepper, a high-quality cooking spray, four tilapia fillets and five lime slices.

Before you start the actual cooking part, make sure you preheat the oven to around 400 degrees. In a small saucepan, heat two tablespoons of olive oil over medium heat. Add the water, the fresh lime juice and half a teaspoon of cumin. After the mixture becomes homogeneous, add as much salt as you prefer. Let it simmer for one minute and then remove it from the heat.

What you can do next is to combine one teaspoon of grounded cumin with half a teaspoon of salt and with the flour. Add red pepper to the mix, and then coat the fillets with the olive oil cooking spray. Then pass each piece of fish through the seasoned flour. Remove the excess gently.

Before you can enjoy this exquisite dish, there is one last step to follow. Heat one large tablespoon of oil in a large skillet coated with the same cooking spray over high heat. Add the fresh fillets and cook on them on both sides until they gain that beautiful golden-brown shade. Remove the food from the skillet and top it off with the lime and your preferred sauce.


Spicy Tilapia with Pineapple

This next recipe is super fun to make, and it is trendy among tilapia lovers. It is enough for four servings, but you can adapt it to your needs by adding more fillets and more lime. The pineapple can be fresh or canned from the supermarket, and you can choose any side you like, including wedges and lettuce.

The ingredients include two tablespoons of canola oil, one teaspoon of cajun seasoning, kosher salt, half a teaspoon of ground red pepper or more if you prefer. You will also nee four tilapia fillets, chopped pineapple chunks, one chopped red onion, one chopped tomato, rice vinegar, fresh cilantro, one small jalapeno, and the last ingredient is four lime wedges.

What you want to do first is heat the oil in a premium skillet for around one minute. The temperature should not be excessive but slightly medium. In a non-metallic bowl add the Cajun seasoning, the pepper, and the salt. Sprinkle this mixture on the fish evenly, on both sides. Then drop the fish in the preheated pan and cook it for two minutes.

To check if the fish is well cooked, you can test it with the fork to see how soft it is. The next step is simple, and it’s the things that will ensure the meat will taste heavenly and unique. Mix the pineapple with the last five ingredients in a large container, and stir everything evenly.

The add this sauce to the fish however you want to. Add some lime wedges next to it, and to garnish it even more efficiently you can buy some fresh lettuce and sliced avocado. This recipe can be used with all types of fish, not just tilapia and it can be adapted so you can use any vegetable that is in season.

Grilled Tilapia with Polenta

If you have been a fan of cooked fish but you’re getting tired of salmon and other popular types of fish, this is a recipe that could be an excellent opportunity for you to get a new kick out of an old pleasure.

Tilapia has a texture that closely resembles chicken, so the taste will be vibrant and full of unexpected flavors that the smoke of the grill will enhance.

For the polenta, you will need four cups of milk, one cup of high-quality polenta, half of a tablespoon of salt, and grated parmesan cheese. For the fish, the recipe requires five tilapia fillets, cooking spray, black ground pepper, one tablespoon of smoked paprika, garlic powder and two tablespoons of extra virgin olive oil.

The initial thing you have to do is prepare the polenta. Bring the milk to a boil in a saucepan. As the water boils, gradually add the quick-cooking polenta mix. Stir regularly, not just when you add the polenta. After you get the desired consistency cook it for another five minutes, stirring without stopping.

Add the salt and the cheese, and after the cheese melts, remove the polenta from the heat. The next concern should be to cover the saucepan with a lid to keep it warm. Otherwise, the polenta and the cheese will get cold, and the taste will change. Also, a pro tip is to use a whisk when stirring.

To cook the fish, heat a grill pan over high heat. In a glass bowl, combine oil, paprika, and garlic with the salt and the pepper. Stir everything well for one minute. Rub the resulting paste on the fish. Then spray the pan with the oil and add the piss to cook it on both sides for ten minutes, until it gets a dark-brown crusty shade.


Almond crusted tilapia

The earthy savor of almond flour goes unexpectedly well with tilapia. It is a gluten-free choice for those who are intolerant to the protein. When you live with the celiac disease, you think you have to give up taste, but that is not always the case, mostly because almond flour has a unique taste, that is very potent and long-lasting.

Before we proceed to the next requirement, make sure you have the following ingredients so you won’t have to look for them after you start the whole process: four tilapia fillets, one large egg or, alternatively, two small ones, one cup of almond meal, kosher salt, garlic powder, smoked paprika and three tablespoons of canola oil.

To begin, you have to cut each tilapia piece into two halves. Beat the egg in a bowl and toss the fish in it to coat it. Then combine the almond meal with the garlic powder, paprika and the pepper in a ziplock bag. Take the fish out from the beaten egg and place it in the bag and start shaking it to add a new layer to it.

Heat a sturdy skillet over medium heat and add the canola oil. Soon after that add the fish and cook each side, including the laterals for five minutes each. Test it with a fork, put it on a plate and enjoy your quick meal.



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