Sprinkle with salt and pepper. Before serving, squeeze lemon over the fish (my kids don’t like that, but I love the flavor!). To bake or broil tilapia, defrost and season the fish prior to cooking. The fish are cleaned and scaled, they just need to be cooked. I find cooking a whole fish is a great way to save money on seafood, but people are often intimidated by it. Lay tilapia in baking pan and drizzle olive oil or melted butter over fillets. Place each tilapia filet on a piece of tinfoil large enough to fold and enclose tightly. A farmed fish, tilapia is most often sold as fillets. Bake for 15 minutes or until fish flakes with a fork. 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. Notes. 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). 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. https://www.rachaelrayshow.com/recipes/25205_how_long_do_i_bake_tilapia Add garlic and sprinkle with parsley. In fact, Americans ate about 500 million pounds of tilapia in 2010 alone, according to "The New York Times." I used to cook my fish either in the oven or in a skillet on my stove top. The delicate white flesh has a mild taste, and its firm texture lends itself to a variety of cooking methods, including in the oven. Tilapia is a low-cost lean protein, making it a satisfying, health-conscious entree choice. 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 Top tilapia filets with garlic, then butter and lemon slices. Preheat oven to 400 degrees. Preheat oven to 400F (or preheat grill to medium). 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). 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. Prepare baking dish with nonstick cooking spray. Season each filet with salt and pepper. 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.