Healthy Tilapia Recipe

Do you want a simple, quick and relatively healthy tilapia dinner? Try this healthy baked lemon butter tilapia I made in under 30 minutes. I used the frozen tilapia from Trader Joe’s and thawed in the fridge the night before. I always recommend choosing organic and wild caught when possible. This dish is gluten free and keto friendly.

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Tilapia is among the many kinds of fish being consumed by people from all over the world. In the US, tilapia is mostly found in Idaho and in the south, particularly in Texas and Florida. However, most of the tilapia being consumed in the US are imported from Indonesia, China, and Taiwan.

Is Baked Tilapia Healthy?

When it comes to health and wellness, the food that we cook and eat makes a huge impact. Since baking vegetables, meat, and fish is better than deep frying them, it can be assumed that something baked is a healthier choice.  When compared to fried tilapia, baked tilapia is healthier because the process of baking it does not involve the use of significant amounts of cooking oil. However, baked tilapia in itself might not be a very healthy meal alone.  Even though tilapia is an excellent source of nutrients and protein, this fish can contain high amounts of omega-6 fatty acids. In excess, omega-6 can cause inflammation and other harms to the body.  

Is Cod or Tilapia Better For You?

Did you know that there are fish which are advised not to be eaten regularly or at all? According to Global Seafoods North America, there are three fish that should never be eaten: Tilapia, Atlantic Cod Fish, and Flounder.  Tilapia is advised not to be eaten because it contains unhealthy omega-6 fatty acids, mercury, antimicrobials, antibiotics, and carcinogenic chemicals.  Meanwhile, the cod is not recommended to be consumed because it is close to being extinct and it also contains mercury.  So, is cod or tilapia better for you? The answer is possibly no. There are a lot of other healthier fish which can be eaten such as salmon, sardines, mackerel, trout, herring, and more.

Is Tilapia a Clean or Dirty Fish?

In order to eat healthy and feel great, we should always choose to eat clean and healthy foods. Unfortunately, tilapia is not considered a clean fish. Why?  The farming practices of tilapia are alarming. It is found that tilapia could be polluted with and could then contain harmful chemicals. Moreover, the US FDA also reported that the tilapia being farmed in China are fed with livestock animal feces, which is very unsanitary and dangerous for the health.  Still, if you will be consuming tilapia occasionally, the safest way to do it is to shop from farms in the US, the Netherlands, or Canada.  Afterwards, try to cook the fish using a healthy tilapia recipe that does not involve huge amounts of cooking oil, salt, or other unhealthy ingredients.

Ingredients for Baked Tilapia

2 Fillets Tilapia

1/2 Fresh Lemon

1/2 Stick Unsalted Butter

Dash Pepper

Kitchen Gadgets I Use and Recommend

I love this Emile Henry baking dish and I’ve had mine for awhile. They don’t make the same exact one that I have anymore. The food does not stick to it and I never use cooking spray. Made in France since 1850 of all natural materials. High-fired Burgundy clay using Emile Henry’s HR ceramic. Heat retention. Burgundy Clay has superior even-heat diffusion and heat retention properties; it keeps food hot on the table longer. Easy to clean and dishwasher safe.

Emile Henry Ramekin Set

Emile Henry Oval Baking Dish

Step by Step Directions for Baked Tilapia

 

Wash Fish and Place in Baking Dish

Add Butter Pats to Top of Fish

Sprinkle Pepper

Squeeze Lemon

Bake for 20 Minutes at 375

There is plenty of good and bad facts about fish from Thailand. My belief is anything in moderation is fine and not a huge worry.

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What’s Good to Serve with Tilapia?

This is such an easy recipe that can be served with fresh roasted cauliflower or cauliflower fried rice. I love baked potatoes so I added to my dinner to complete the meal. Other suggestions would be fresh garden salad, brussel sprouts, quinoa, simple oven roasted potatoes, or basmati rice.

Nutritional Information and Facts

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Makes about 2 servings

Calories 291

I hope you enjoy this great healthy tilapia recipe. It’s so tasty and easy to make. Please leave a comment below with a photo.