health guides

Tilapia can be broiled, fried, grilled, baked, poached, sautéed, or steamed. The skin has a bitter flavour and should be removed before eating. It is an excellent substitute in recipes calling for many kinds of fish including sole, snapper, pompano, flounder, cod, sea bass, and orange roughy.

When marinating tilapia, be sure to do so for only a short time or it will start to break down the structure of the meat.

Barbecuing

Fillets are great for grilling but are small and thin, so be careful during preparation as they can tear. Because of its mild flavour, tilapia goes well with most seasonings.

Baking

Preheat oven to 400°F (204°C). Place thawed fillets in buttered or oiled baking dish. Brush fillets with melted butter or olive oil and season. Bake for 10 to 12 minutes, until fish flakes easily when tested with a fork. Spoon saucepan juices over fillets before serving.

Sautéing

Heat 2 tablespoons (30 ml) of oil or butter in a skillet over medium-high heat. Season thawed fillets and place in hot skillet. Cook for approximately 2 to 4 minutes on each side until fish flakes easily. For additional flavour, spritz with lemon juice after turning.