February 17, 2024 26 Comments
You can’t miss this recipe for frozen baked tilapia. It’s quick and easy – a perfect weeknight dish.
I keep talking about fish because it is a healthy form of protein. Cooking from frozen like my Baked Frozen Salmon is a must for a busy household.
All you have to do is fill your freezer with frozen fish!
The last time I wrote about tilapia in the post frozen fried tilapia, there was an argument in the comments about whether tilapia is a “junk fish.”
I’m a fan of tilapia for the price (and you can find it in the frozen fish section of every supermarket). It reminds me of cod which is much more expensive and harder to find.
I’m not exactly sure what that means, but it’s true that tilapia doesn’t have as many heart-healthy omega-3 fatty acids as salmon, BUT it still has more omega-3 fats than beef, pork, chicken or turkey.
He health benefits of tilapia outweigh the negatives. Tilapia still has more omega-3 fats than beef, pork, chicken or turkey.
Tilapia is an excellent source of protein and low in calories, making it a perfect option for those trying to lose a few extra pounds.
Furthermore, farmed tilapia is the best option among Seafood clock supported by the Monterey Bay Aquarium and I like my fish to be sustainable.
The best option is tilapia from Canada, Ecuador, Peru and the United States. Good alternatives include tilapia from Colombia, Honduras, Indonesia, Mexico and Taiwan. Seafood Watch says tilapia should be avoided if it comes from China.
Tilapia is an excellent source of protein and low in calories, making it a perfect option for those trying to lose a few extra pounds. It’s something like chicken or fish breast, and is much cheaper than salmon or cod.
Many tilapia (and other white, flaky, soft fish) recipes include the addition of butter for flavor, which makes sense BUT if you are trying to decrease your saturated fat intake, this is not a good option.
I used lemon juice, olive oil, and garlic to enhance the flavor of my baked tilapia. It only takes a minute to squeeze a lemon and mince some garlic.
Pour it over the fish and put it in the oven. You’ll have a meal in no time!
What do you think of tilapia? Have you tried baking frozen tilapia?
Baked tilapia with frozen recipe
4 portions
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Ingredients
3 tablespoons lemon juice
1 tablespoon extra virgin olive oil
3 cloves garlic, minced
3-4 frozen tilapia fillets (about 1.5 pounds)
2 tablespoons chopped parsley (optional)
salt and pepper to taste
Instructions
Heat oven to 400 F. In a small bowl, whisk together lemon juice, olive oil, and garlic. Place frozen tilapia fillets in a 9×13-inch casserole dish. Pour lemon juice mixture over fish and add salt and pepper. Bake for 20 minutes until fish flakes easily with a fork. Garnish with parsley and serve hot.
nutritional information
For a portion = 177 calories, 5.2 grams fat, 1.3 grams saturated fat, 1.1 grams carbohydrates, 0.3 grams sugar, 31.9 grams protein, 0.2 grams fiber, 100mg sodium, 3 green, 1 blue, 1 purple SmartPts
Point values are calculated by Snack Girl and are provided for informational purposes only. See all Snack Girl recipes
