Pandemic Cooking: A Quick, and Tasty, Tilapia Recipe

I’ve been eating a lot more fish since my heart issues started back in 2012, but fish preparation can sometimes confuse people and take time. So when I came across a recipe called Easy Baked Tilapia (or Cod), how could I not check it out, and try it?

I used tilapia and the result was a very tasty dinner that was, indeed, easy to make. I made one major change to the recipe, however, switching in olive oil where it called for butter in the topping to get a healthier fat into the mix.

My baked tilapia just after it came out of the oven. Using panko breadcrumbs cuts the salt in the dish since they normally have less salt than regular breadcrumbs.

Also, because I had five large tilapia fillets instead of the four in the original recipe, I doubled the amount of everything to make the topping, which worked out great. I also used bottled lemon juice since I did not have a fresh lemon.

So, as with any recipe, be prepared to adjust depending on what you have available for cooking.

Here are the details:

Easy Baked Tilapia

  • PREP TIME 5 minutes
  • COOK TIME 15 minutes
  • TOTAL TIME 20 minutes
  • SERVINGS 4 servings
  • AUTHOR Holly Nilsson
  • COURSE Dinner
  • CUISINE Asian

Ingredients
4 filets white fish such as cod or tilapia
½ lemon
1 ½ tablespoons melted butter

Topping

  • ¼ cup panko bread crumbs
  • 2 tablespoons fresh parmesan cheese
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • 1 tablespoon parsley
  • 1 teaspoon butter melted (I used olive oil instead)

Instructions

  • Preheat oven to 400°F.
  • Combine topping ingredients in a small bowl.
  • Rinse tilapia filets, pat dry and place on a pan sprayed with cooking spray.
  • Squeeze lemon juice over the filets.
  • Top with the Panko mixture.
  • Cook 15 minutes or just until cooked through and fish is flaky.
  • Broil for the last minute if desired

And kudos to Spendwithpennies.com for also listing the nutrition information for the dish.

NUTRITION INFORMATION
Calories: 240, Carbohydrates: 4g, Protein: 35g, Fat: 9g, Saturated Fat: 4g, Cholesterol: 100mg, Sodium: 203mg, Potassium: 532mg, Vitamin A: 390IU, Vitamin C: 8.5mg, Calcium: 57mg, Iron: 1.3mg

I think using the oil instead of the butter likely cut some, if mot all, of the saturated fat content too.

A new take on a favorite, Greek roasted tilapia

Tilapia is a favorite of mine, especially when I want to make a relatively quick, healthy meal. So I’m always looking for new ways to prepare it. I have several you can check out on my recipe page.

My Greek roasted tilapia ready to go in the oven.
My Greek roasted tilapia ready to go in the oven.

Recently, I came across this recipe for Greek Roasted Tilapia in People magazine. Here’s a version that looks very close on Food.com (I can;t find People recipes online, they must be behind a pay wall).

The recipe calls for reduced fat feta, I substituted fat-free feta which I find is relatively easy to find in my area. I also leave out the salt suggested. The recipe is for half a pound of tilapia. Other ingredients are parsley, garlic, tomatoes and black pepper along with olive oil, so it’s pretty basic. Continue reading “A new take on a favorite, Greek roasted tilapia”

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