Ingredients with Measurements:
- 4 tilapia fillets
- 1 lemon, sliced
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh thyme, chopped
- Salt and pepper to taste
Special equipment needed:
- Baking dish
- Aluminum foil
Step-by-step instructions:
1. Preheat the oven to 375°F (190°C).
2. Grease a baking dish with olive oil.
3. Place the tilapia fillets in the baking dish.
4. Drizzle the olive oil over the tilapia fillets.
5. Add the minced garlic, chopped parsley, and chopped thyme to the baking dish.
6. Season the tilapia fillets with salt and pepper to taste.
7. Arrange the lemon slices on top of the tilapia fillets.
8. Cover the baking dish with aluminum foil.
9. Bake the tilapia in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
10. Remove the aluminum foil and bake for an additional 5 minutes to brown the top of the tilapia.
11. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 25-30 minutes
Temperature:
375°F (190°C)
Serving size:
4 servings
Nutritional information:
Calories per serving: 180
Fat per serving: 7g
Carbohydrates per serving: 2g
Protein per serving: 27g
Substitutions for ingredients:
- Tilapia fillets can be substituted with any white fish, such as cod or haddock.
- Fresh parsley and thyme can be substituted with dried herbs.
Variations:
- Add sliced onions and bell peppers to the baking dish for a colorful and flavorful addition.
- Use lime instead of lemon for a different citrus flavor.
- Add a sprinkle of grated Parmesan cheese on top of the tilapia before baking for a cheesy twist.
Tips and tricks:
- Make sure to pat the tilapia fillets dry with a paper towel before seasoning to ensure the herbs and spices stick to the fish.
- For a crispy top, broil the tilapia for the last 2-3 minutes of baking.
- Serve with a side of roasted vegetables or a salad for a healthy and balanced meal.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the tilapia in the oven at 350°F (175°C) for 10-15 minutes, or until heated through.
Presentation ideas:
Serve the tilapia on a bed of rice or quinoa, and garnish with fresh herbs and lemon wedges.
Garnishes:
Fresh herbs, lemon wedges, and sliced avocado.
Pairings:
Serve with a side of roasted vegetables or a salad.
Suggested side dishes:
Roasted asparagus, garlic mashed potatoes, or a mixed green salad.
Troubleshooting advice:
- If the tilapia is not cooked through after 25 minutes, continue baking until it flakes easily with a fork.
- If the top of the tilapia is not browned after removing the aluminum foil, broil for an additional 2-3 minutes.
Food safety advice:
Make sure to cook the tilapia to an internal temperature of 145°F (63°C) to ensure it is safe to eat.
Food history:
Tilapia is a freshwater fish that is native to Africa but is now farmed in many parts of the world. It is a popular fish for cooking due to its mild flavor and versatility.
Flavor profiles:
The lemon and herbs add a bright and fresh flavor to the tilapia, while the garlic adds a savory depth of flavor.
Serving suggestions:
Serve the baked tilapia with a side of roasted vegetables or a salad for a healthy and balanced meal.
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