These tilapia recipes are healthy, delicious and easy to make. Whether you use fresh or frozen fillets, these tilapia recipes are on the table in just 30 minutes or less. Recipes like Baked Tilapia Curry and Chili-Rubbed Tilapia with Asparagus & Lemon are tasty, quick and can be paired with whole grains for a balanced meal.
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Baked Tilapia Curry
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This healthy fish-and-vegetable curry recipe is made with yellow curry paste, but any Thai curry paste--red or green--will work. Serve with sautéed green beans and brown basmati rice to soak up all the delicious sauce.
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Tilapia with Tomato-Olive Sauce
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Top tilapia fillets with a savory tomato-olive sauce that comes together in just 5 minutes. Look for tapenade near jarred olives in the supermarket. Serve with sautéed broccolini and farro tossed with toasted almonds.
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Fragrant Fish Soup
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Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor.
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
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Hazelnut-Parsley Roast Tilapia
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Sweet and crunchy hazelnuts team up with bright lemon and fresh parsley to add oomph to the tilapia for an easy seafood recipe. Serve this atop a salad or alongside brown rice or orzo.
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Mango-Lime Fish Tacos
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These yummy fish tacos are a quick-and-easy choice for dinner. Ready in just 30 minutes, the lime-seasoned tilapia fillets are baked and then combined in warm tortillas with cumin-spiced cabbage, sweet mangoes and spicy radishes.
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Barbecue Tilapia Pizza
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Red onion, cheddar cheese, and cilantro are the perfect flavor combos in this fun pizza.
In this healthy, quick tilapia recipe, you'll combine grapefruit, shallot, capers, butter and a touch of honey for a rich, bittersweet sauce. Any grapefruit will work, but vibrant ruby-red grapefruit is the prettiest. Serve with whole-wheat couscous and broccolini.
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Spicy Cioppino
San Francisco's Italian immigrants developed this stew to use the abundant local seafood. We've opted for farm-raised tilapia and scallops, but feel free to experiment with whatever is fresh.
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Chipotle-Cilantro Tilapia
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These delicious fish tacos are a great choice when you need a dinner in under 30 minutes. The tilapia fillets are seasoned with a blend of cumin and chili powder, blackened in a skillet, topped with a scrumptious chipotle-cilantro yogurt sauce and served with warmed corn tortillas.
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Tilapia with Herbed Shiitake Sauce
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These delicious tilapia fillets are topped with an easy herb and mushroom sauce and can be on your table in just 30 minutes. If you have an extra 15 minutes, try our Caramelized Onion Risotto (see associated recipe) which beautifully rounds out this meal. When shopping for fresh tilapia or other fish fillets, look for moist, cleanly cut fillets with a sweet, not fishy, aroma.
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Open-Face Barbecue Tilapia Sandwiches
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Grilled fish nestled on a bed of crunchy coleslaw and capped off with a drizzle of barbecue sauce makes these diabetic-friendly sandwiches sure to please.
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Indian Curry Fish
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Baked tilapia fillets are served alongside curry-flavored lentils, pea pods, and cherry tomatoes in this colorful and healthy 25-minute dinner recipe. With a few substitutions you can turn this dish into a sandwich or a bowl (see recipe variations, below).
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Tilapia Po'Boy
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Forget deep-fried fish--the tilapia in this healthy po'boy recipe, a classic Cajun sandwich recipe, is coated in cornmeal and cooked in just 2 tablespoons of oil. The result? A healthy, crispy fish sandwich without extra calories. Serve with coleslaw and sweet potato fries.
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Chipotle Fish Tacos
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Lightened-up Baja-style fish tacos make a quick, flavorful meal that's easy to whip up in a few minutes.
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Five-Spice Tilapia
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Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia. You'll need a skillet that is 12 inches or larger to accommodate the pound of tilapia fillets--if you don't have one large enough, use 2 smaller skillets instead or cook them in two separate batches, using more oil as necessary.
Like other fish, tilapia can make sense as part of an eating plan for weight loss, since it's a lean source of protein. Fish can help you feel full without a lot of calories. In some studies, eating fish has been linked to weight loss.
Tilapia is a nutritious food, and it can be part of a healthy and balanced diet. It is a good source of protein and is relatively low in fat. Tilapia is also lower in sodium, calories, and total fat than bacon and other processed meats. However, unlike salmon, tilapia is not particularly high in omega-3 fatty acids.
Season tilapia with salt and pepper, to taste and place onto the prepared baking dish. Drizzle with butter mixture. Place into oven and bake until fish flakes easily with a fork, about 10-12 minutes. Serve immediately, garnished with parsley, if desired.
However, scientific studies have highlighted concerns about tilapia's fat content. Several reports also raise questions surrounding tilapia farming practices. As a result, many people claim that you should avoid this fish altogether and that it may even be harmful to your health.
Although fish is often praised for its powerful health benefits, though, certain types of tilapia have been associated with some serious side effects, including concerns about bacterial contamination, antibiotic resistance and unsustainable farming practices.
The American Heart Association encourages Americans to eat fish about twice a week, and tilapia is a great way to get one of those fish meals. Just keep in mind that reducing your risk of heart disease goes beyond adding more fish to your diet.
Nevertheless, tilapia offers more omega-3 fats than other animal foods, such as red meat and poultry. This white fish is also lower in mercury and offers many vital nutrients, making it one of the best and safest fish sources for pregnant women and children, according to the Food and Drug Administration.
Because tilapia is a protein-rich food, it could help you lose excess body fat and maintain a healthy body weight. Protein is the most satiating nutrient, and studies show that high-protein diets are effective for promoting weight loss and improving body composition.
As with all fresh fish, it is important to clean tilapia thoroughly prior to cooking. Rinse the tilapia off in cold water and hold it by the tail on a flat surface, like a cutting board. Hold a knife or spoon with your other hand and scrape it from the tail toward the head to remove the scales.
Before cooking, soak the fish in milk for 20 minutes
In this scenario, the protein in the milk binds with the compounds that cause that fishy odor, in essence extracting if from the fish. What's left behind is sweet-smelling, brighter flesh with clean flavor. (Just make sure you pour that milk down the drain.
When comparing overall fatty acid content, salmon is a better source of omega-3 fats and tilapia is a better source of omega-6 fatty acids. While both contain fat, tilapia is considered a leaner fish because it has less omega-3 fats and fewer calories than salmon.
Although tilapia is a highly nutritious fish that is rich in omega-3 fatty acids, it should be limited or avoided in a renal diet because it is high in phosphorus and potassium. One fillet (116 grams) of tilapia contains the following: Protein: 23 grams. Vitamin D: 3.60 mg.
Because tilapia is a protein-rich food, it could help you lose excess body fat and maintain a healthy body weight. Protein is the most satiating nutrient, and studies show that high-protein diets are effective for promoting weight loss and improving body composition.
Fish and shellfish in this category, such as salmon, catfish, tilapia, lobster and scallops, are safe to eat two to three times a week, or 8 to 12 ounces per week, according to the FDA.
Researchers found that people who solely ate fish (and not other types of meats) in an eight week period recorded better weight loss than the ones who didn't. The study also suggested that people consuming three weekly servings of fish could also be good to lose weight and deliver better results.
For example, low-fat fish like tilapia, cod, flounder, and sole have fewer than 120 calories in a 3-ounce serving and give you plenty of protein. If you don't like fish but want to get more seafood into your diet, tilapia and cod can be a good starting point.
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Introduction: My name is Cheryll Lueilwitz, I am a sparkling, clean, super, lucky, joyous, outstanding, lucky person who loves writing and wants to share my knowledge and understanding with you.
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