Baked Tilapia

This is a super easy and delicious recipe. Tilapia has a flaky texture and a sweet, mild taste, so it welcomes assertive seasonings. This baked, sheet-pan recipe coats the fish with butter, lemon, garlic and parsley, but feel free to switch up the flavor as you like; paprika, Old Bay, ginger, lime and tarragon would all be great. This recipe also works with trout, flounder or other thin filets.The American Heart Association and World Health Organization recommend eating seafood at least twice a week to lower your risk for developing heart disease and other chronic health issues. Seafood is an excellent source of protein and is rich in omega-3 fatty acids that increase your good cholesterol, lower bad cholesterol and reduce inflammation.

Makes: 4 servings
Time to cook: 30 minutes

Ingredients

· 3 tablespoons unsalted butter, melted, or extra-virgin olive oil

· 2 tablespoons finely chopped parsley, plus more for serving

· Pinch of red-pepper flakes(optional)

· Salt

· 1 garlic clove

· 1 lemon

· 1½ pounds fresh or frozen tilapia filets (4 to 6 filets), no need to thaw if frozen

Cooking Instructions 

1. Heat the oven to 400 degrees. In a small bowl, stir together the butter, parsley, red-pepper flakes (if using), and salt (about 1 teaspoon Diamond Crystal kosher or ½ teaspoon fine sea salt). Finely grate the garlic and zest the lemon into the bowl and stir to combine. Cut the lemon into wedges for serving.

2. If using fresh tilapia, pat it dry with paper towels. Arrange fish on a parchment-lined sheet pan. Using the back of a spoon, coat the tops of the fish with the butter mixture. Roast until the fish is opaque and flakes easily in the thickest part when gently pressed, 10 to 12 minutes for fresh or 17 to 22 minutes for frozen. Serve with more parsley on top and lemon wedges for squeezing over the fish.

Nutrition per serving
223 calories; 11 grams fat; 6 grams saturated fat; 3 grams monounsaturated fat; 2 grams carbohydrates; 30 grams protein; 1 gram fiber; 1 gram sugar; 417 milligrams sodium

Recipe by Ali Slagle, NY Times Cooking  

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