A flavorful and filling baked tilapia recipe seasoned with a blend of spices.
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Ingredients
Marinade
water2cups
vinegar1/8cup
Tilapia
tilapia filets4
Spice Mix
paprika3/4tsp
onion powder3/4tsp
garlic powder1/2tsp
pepper1/2tsp
cumin3/4tsp
Garnish
green onions5tbsp
olive oil or avocado oil1/2tbsp
basil1/2tsp
Nutrition (per serving)
Calories
27.5kcal (1.38%)
Protein
0.4g (0.76%)
Carbs
1.8g (0.64%)
Sugars
0.3g (0.5%)
Healthy Fat
2.0g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
How to make Seasoned Baked Tilapia
Marinating the Fish
- Step 1
Pour the water and vinegar into a medium-sized bowl and mix them together.
- Step 2
Set the four filets to marinate in this bath and leave them for 15 minutes.
- Step 3
After 15 minutes, stir the water and rearrange the filets to ensure all surfaces are marinated.
- Step 4
After another 20 minutes, remove the filets from the bath and dry them using a paper towel.
Baking the Fish
- Step 1
Begin preheating the oven to 450°F.
- Step 2
Mix the paprika, onion powder, garlic powder, pepper, and cumin in a bowl.
- Step 3
Using three-quarters of the spice mix, season both sides of all the filets.
- Step 4
Add the basil, green onions, and half of the olive oil to the seasoning bowl and mix.
- Step 5
Season the filets with this mix on both sides.
- Step 6
If the filets seem dry to the touch, use the remaining quarter tablespoon of olive oil to moisten them.
- Step 7
Place the filets on a pan lined with parchment paper.
- Step 8
Cook the filets for 4 to 5 minutes.
- Step 9
Flip the filets and cook for another 5 minutes.
- Step 10
Turn the filets over again and cook for 4 more minutes.
- Step 11
Remove from the oven and allow to cool to your liking.
Nutrition (per serving)
Nutrition (per serving)
Calories
27.5kcal (1.38%)
Protein
0.4g (0.76%)
Carbs
1.8g (0.64%)
Sugars
0.3g (0.5%)
Healthy Fat
2.0g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Tilapia can be very delicate, so be careful throughout the process, especially once it is baking, as it can fall apart when trying to flip the filets.
Matthew Maxson
(@matthewm)
I'm a high school senior here to publish some of my recipes as a part of my project aimed at encouraging people to stray away from snacking by eating more filling meals!
...Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia