If you fall into that group of people, don’t worry. Prepare 4 sheets of parchment paper by folding each sheet in half and placing a Make sure one of the oven racks in the center position so your tilapia can cook evenly.Foil Pack Tilapia with Vegetables Preheat your oven to 450 °F (232 °C). Bake for 15 minutes or until fish flakes with a fork. To bake or broil tilapia, defrost and season the fish prior to cooking. I used to cook my fish either in the oven or in a skillet on my stove top. Prepare baking dish with nonstick cooking spray. However, while fish is touted for health benefits from omega-3 fatty acids, tilapia is relatively low in them. Lemon Tilapia Filets Preheat your oven to 425 °F (218 °C). A farmed fish, tilapia is most often sold as fillets. Add garlic and sprinkle with parsley. Lay tilapia in baking pan and drizzle olive oil or melted butter over fillets. Before serving, squeeze lemon over the fish (my kids don’t like that, but I love the flavor!). Top tilapia filets with garlic, then butter and lemon slices. In fact, Americans ate about 500 million pounds of tilapia in 2010 alone, according to "The New York Times." https://www.rachaelrayshow.com/recipes/25205_how_long_do_i_bake_tilapia Place each tilapia filet on a piece of tinfoil large enough to fold and enclose tightly. I can regularly find huge bags of frozen, whole tilapia for only $12. It also contains more omega-6 fatty acids than omega-3s, which may be detrimental. I love using my air fryer for this, because it preheats in a matter of minutes, it doesn’t require any extra oil, and cooks my fish in the same amount of time every time. However, since I bought my air fryer , it’s quickly become my favorite method for cooking any fish, including tilapia. Divide remaining ingredients by four. Tilapia is a low-cost lean protein, making it a satisfying, health-conscious entree choice. I find cooking a whole fish is a great way to save money on seafood, but people are often intimidated by it. The delicate white flesh has a mild taste, and its firm texture lends itself to a variety of cooking methods, including in the oven. Sprinkle with salt and pepper. Preheat oven to 400F (or preheat grill to medium). Season each filet with salt and pepper. Notes. 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. Preheat oven to 400 degrees. The fish are cleaned and scaled, they just need to be cooked.

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