Bake until fish just begins to flake easily with a fork 5 8 minutes.
Chicken fried steak breakfast. To bake tilapia start by pre heating your oven to 375 0f and lightly brush a glass cooking dish with olive oil. Tilapia tends to be thinner so the cooking time will be less than other fish. Preheat your oven to 4000f. Bake covered 10 minutes.
Mix together butter garlic red pepper flakes lemon juice and zest then pour over. After washing the tilapia in cold water dry the fish with paper towels. Then melt 1 tablespoon of butter and combine it with 1 tablespoon olive oil before brushing the mixture over the fish and drizzling the juices from one fresh lemon. Rinse tilapia fillets in cold water and pat dry with paper towels.
Plus a 6 ounce fillet only has about 125 calories and about 1 gram of fat. Season both sides of each fillet with salt and pepper. The firm texture and mild flavor of tilapia make it ideal for a variety of cooking methods. Place the flour in a shallow dish.
This is a great technique because you can cook a meal of oven roasted tilapia over rice in less than 20 minutes. Season tilapia with salt and pepper and place on a small baking sheet. Serve with hot cooked rice and steamed vegetables for a healthy weekday dinner. In a small bowl mix remaining ingredients.
Place tilapia in a greased 11x7 in. The great thing about tilapia is that you can basically go into your spice cabinet and season it with whatever you want. Preheat oven to 4000. Tilapia fillets reduced sodium chicken broth flour lemon juice and 2 more fish fillets in a pouch wish bone wish bone italian dressing tomato yogurt fresh dill sugar and 3 more.
Preheat oven to 4250. Bake in the oven for 56 minutes or until you see the fish start to lift. Gently press each fillet into the flour to coat and shake off the excess flour. Rinse your tilapia fillets gently pat them dry and then place them on a baking sheet thats been greased with oil or cooking spray.
Lightly press the fillets down with a spatula until the fish sticks to the pan.