How to Cook Tilapia in Oven – Best Tilapia Recipes

Easy Baked Tilapia in Oven Recipe: Like other fishes, tilapia is a high-protein and low-calorie food. The tilapia is the common name that is known to a group of fishes of African origin, We can find the blue tilapia, Nile tilapia and Mozambique tilapia. They are warm–water fish that live in both freshwater and saltwater and can even adjust to poorly oxygenated waters.

It is distributed as an exotic species from Central America, the southern Caribbean, South America and Southeast Asia. This is a fish of low commercial value. Today its consumption, price and future prospects have increased significantly.

What is a Tilapia?

So you must learn how to cook tilapia in oven. Tilapia, like any other fish, is prepared quickly and easily. From it, you can create a wide variety of delicious dishes. Preparing tilapia takes a little time since the store sells ready-made fillets.

Benefits of Tilapia:

Benefits of Tilapia
  1. High Protein Content:

Tilapia is a fish that stands out from a nutritional point of view because they are high in the protein of high biological value. Similar in fact to the protein content found in the chicken. In fact, 100 grams of tilapia provide 20 grams of protein. As you are sure to know, proteins of high biological value are those that contain more amino acids and are essential for our health in a balanced diet.

  1. Low Mercury Content:

Mercury is a metal toxic to health, especially when consuming foods with mercury in large quantities, such as swordfish, bluefin tuna or dogfish. It is recommended that children under 3 and pregnant women should not consume these foods. Hence, tilapia is a fish whose consumption is advised in the diet of pregnant women, as it also contributes to DHA.

  1. DHA-Rich:

DHA is a necessary compound that is required in pregnancy. As the central development aid, the brain and eyes of the fetal nervous system. Thus promoting the cognitive development of the baby. Taking into account that in the future the pregnant mother should eat at least 200 mg of DHA, and tilapia becomes a good source of this acid. Tilapia is popular because it is very cheap and tasty. Tilapia is an extremely flavoursome fish.

Tilapia has gained much wide popularity in many countries of the world. This is not surprising as it contains many vitamins and proteins. As for the bad fats, they are practically none. It is because of this that it is recommended to count on those. Who have low immunity and who are suffering from excess weight.

Tilapia Preparations:

How to cook tilapia in oven is a must thing. Well, the fact is that with tilapia you can cook many delicious dishes. Most important is to choose the right recipe that satisfies both you and your family. For tilapia preparations, you can choose between baking, broiling or steaming tilapia. It can also be used in sautéed or fried recipes. Check out Canned Salmon.

This versatile and tasty fish is one of the most popular fish that can be obtained. Red skin tilapia may have pink meat, but most tilapia have white meat. The taste of the fish can be described as mild, sweet and rather unique. It can serve tilapia with the skin as it is attractive but does not eat the skin as it has a bitter taste.

Today we will learn how to cook tilapia in the oven, but before cooking tilapia. It is important to clean well inside and out. This means rinsing the fish well with cold running water as well as removing all traces of the internal organs. You can then cook the whole fish or in individual fillets.

How to Cook Tilapia?

Clean your tilapia fillets and dredge in a beaten egg. Dip the egg tilapia coated in breadcrumbs and bake for half an hour in a 360-degree F oven. You can use Parmesan instead of even bread crumbs or flour. Add a little-powdered pepper and chilli to the flour for a spicy touch.

You can steam tilapia in about twelve minutes. To cook an entire tilapia using this healthy cooking method. You should remove as many of the fish scales as you can. Remove the organs and the inside of the fish, and then steam until it crumbles easily and opaques. You can move tilapia fillets are fried in oil or butter for a quick and easy meal, and this takes two to three minutes per side.

If you prefer broiling the fish, tilapia fillets choose an inch thickness and rub a light coat of oil on both sides. Preheat the broiler over medium heat and cover the grill rack with cooking spray oil. Tilapia takes about ten minutes on the grill to perfection. It takes half the time if it is placed directly on the grill.

When the meat is white and opaque and the juices are clear, it is ready to serve. Try wrapping tilapia fillets in foil with white wine, butter, lemon juice and julienne-cut vegetables for a delicious summer dinner or cooks directly on a hot grill with spices rubbed in it, for a tasty recipe of Tilapia blackened. Also, Read the Easy Chicken Fried Rice Recipe.

How to Cook Tilapia in Oven?

Ingredients: Steaks

  • 2 pieces of lemon grams
  • Mayonnaise – 0.5 cups
  • Sour cream – 0.5 cups
  • Fresh dill
  • Lemon juice


  1. Preheat the oven and brush in the form of butter.
  2. Good fillet rubs with salt on both sides. Sprinkle with pepper and seasoning.
  3. Put the fish in a form and place it on top of a layer of lemon.
  4. Put in the oven for 20 minutes.
  5. Mix sour cream, juice and dill. Spread the cooked fish liquid for 2 minutes until tender.

With Mushrooms


  • Oyster mushrooms – 200 grams
  • Flour 2 tablespoons
  • Vegetable oil
  • 1 cup Pepper
  • Salt
  • 2 pieces of tilapia


  1. Divide fish, and cut gills, fins and head. Divide the carcass into small pieces. Then put salt and pepper. Then, cut into strips and fry in vegetable oil.
  2. Prepare mushrooms; add the pepper, salt and cream. Bring to a boil.
  3. Roll the fish in flour and fry them in a clean skillet with vegetable oil. But remember, you need to fry for about 3 minutes.
  4. Put the fish on a plate and pour the sauce on top.

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