Ingredients with Measurements:
- 2 tilapia fillets (6 ounces each)
- 2 tablespoons olive oil
- 2 tablespoons bazin powder
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
Special Equipment Needed:
- Baking sheet
- Non-stick cooking spray
- Mixing bowl
Step-by-Step Instructions:
1. Preheat oven to 400°F.
2. Line a baking sheet with parchment paper and lightly spray with non-stick cooking spray.
3. In a mixing bowl, combine bazin powder, garlic powder, onion powder, paprika, sea salt, and black pepper.
4. Rub the tilapia fillets with olive oil and then coat with the bazin mixture.
5. Place the fillets on the prepared baking sheet and bake for 15-20 minutes, or until the fish is cooked through.
Time:
Preparation Time: 10 minutes
Cooking Time: 15-20 minutes
Temperature: 400°F
Serving Size: 2 fillets
Nutritional Information (per serving):
Calories: 220
Fat: 10g
Carbohydrates: 2g
Protein: 30g
Substitutions for Ingredients
- Olive oil can be substituted with melted butter or coconut oil.
- Bazin powder can be substituted with any other type of seasoning blend.
Variations:
- The tilapia can be grilled instead of baked.
- The bazin mixture can be adjusted to include other herbs and spices.
Tips and Tricks:
- Make sure the tilapia fillets are completely coated with the bazin mixture for maximum flavor.
- To ensure the fish is cooked through, use a meat thermometer to check the internal temperature of the fish.
Storage Instructions:
The cooked tilapia can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
The tilapia can be reheated in the oven at 350°F for 10-15 minutes, or until heated through.
Presentation Ideas:
The tilapia can be served over a bed of cooked quinoa or rice, with a side of steamed vegetables.
Garnishes:
The tilapia can be garnished with fresh herbs such as parsley or cilantro, or with a squeeze of lemon juice.
Pairings:
The tilapia pairs well with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested Side Dishes:
- Roasted vegetables
- Baked sweet potatoes
- Sauteed greens
Troubleshooting Advice:
- If the tilapia is not cooked through, increase the cooking time by a few minutes.
- If the bazin mixture is not sticking to the fish, add a little more olive oil.
Food Safety Advice:
- Make sure the tilapia is cooked through before serving.
- Store any leftovers in the refrigerator within 2 hours of cooking.
Food History:
Bazin is a traditional North African seasoning blend made from a combination of spices such as cumin, coriander, and paprika. It is often used to season fish and other proteins.
Flavor Profiles:
The bazin-crusted tilapia has a savory and slightly spicy flavor, with a hint of sweetness from the paprika.
Serving Suggestions:
The tilapia can be served with a side of roasted vegetables or a salad.
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