Go with what you prefer, I always say recipes are guidelines not rules! Whisk together the cider vinegar, mustard and dill in a medium sized bowl. Rinse the fish and pat very dry. I can say I am so excited to find this recipe. It was so heavenly. There are a lot of stories out there about the dangers of tilapia, or saying that bacon is better for you than tilapia. You can also place it in a sink of cold water (in the sealed bag) and change the water out every half hour until the fish is thawed. But there is just one fish for all of us. Baked Tilapia Recipe and How to Cook a Whole Fish, BEST TILAPIA RECIPE: 15 MINUTE PARMESAN TILAPIA. Our student Asher was blown away the first time I served whole baked tilapia. You can do it Kelly! - for … Get full nutrition facts and other common serving sizes of Baked Breaded or Battered Perch including 1 cubic inch, with bone of and 1 cubic inch of boneless. I have always loved making Baked Tilapia in Foil - heck, anything baked in foil! I must have done something wrong. That’s pretty mean and disgusting I know. The tilapia were incredibly delicious and full of flavor. If it was a fillet, I will often cover those to keep them moist, but a whole fish can keep its own moisture in. Excellent recipe, thank you! Calories: 170, Fat: 8g, Carbs: 5g, Protein: 22g, Fiber: 0g. Could you tell me what kind of mustard you use? The material appearing on LIVESTRONG.COM is for educational use only. It is an excellent source of phosphorus, niacin, selenium and vitamin B-12. For me it’s typically baking things. She has a Bachelor of Science in journalism and a Master of Public Health, both from West Virginia University. Calories: 125, Fat: 2g, Carbs: 4g, Protein: 22g, Fiber: 0g. The fish has been baking for over an hour now, and it is still not flaky. Probably the only thing that scares me are live food, whether to cook or eat. The fish are cleaned and scaled, they just need to be cooked. In four ounces of tilapia, there are: Calories: 128; Fats: 3 g ; Protein - 26 g; Omega-3 fatty acids - 250 mg; Niacin - 24% RDI; Vitamin B12 - 31% RDI; Phosphorus - 20% RDI; Selenium - 78% RDI; Potassium - 20% RDI; Tilapia Dinner Ideas with Meal Prep Instructions Jalapeño Tilapia Tacos . Use of this web site constitutes acceptance of the LIVESTRONG.COM Sounds you have the secrets to cooking for a crowd mastered. You should have seen some our teammates jump back when the covers were removed and they saw several whole fish laying on top of rice and vegetables. Calories In Baked Tilapia. This baked tilapia recipe will walk you through how to cook a whole fish with easy, affordable, whole tilapia. Anyhow, My Kids And I Tried Your Recipe Tonight! By keeping the fat in the fish while cooking you get juicy, flavorful, mouthwatering fish. Total Fat 4.5g. Tilapia are farm raised in more than 85 countries. When we lived in California i was able to buy fresh fish often. Calorie breakdown: 39% fat, 6% carbs, 55% protein. Yeah it happens. We like to purchase a whole … I used apple cider vinegar since it works well with my best rib recipe. Place the tilapia fillets in the bottom of the baking dish and dot with butter. We shall see how it turns out! I’m so glad I’m an adventurous eater, because if I had refused those fish I would have missed out on a valuable cooking lesson. Vitamin C 0 %. 20 minutes 200 calories Easy Whisk together cider vinegar, mustard and dill in a medium sized bowl. Tilapia is typically a pond farmed fish. This is my first time doing it in the oven. Calories: 267, Fat: 13g, Carbs: 3g, Protein: 34g, Fiber: 0g. Tilapia is low in total and saturated fats and high in protein. Bake tilapia instead of frying to save calories and eliminate unwanted fat. Search Clear Recipe Page Search Pin Share Email print ... tells you how much a nutrient in a food serving contributes to a daily diet. The American Heart Association recommends eating fish twice a week. I asked him, “Don’t you only eat whole fish in China?”. We got way behind on comments with our new baby! Grilled tilapia is one of the healthiest dinners in my rotation. As I wrote before fillet (105 g) has 101 calories. Esp tilapia, which we usually grill. This helps us to cover some of the costs for this site. I was just wondering if it would be alright to remove the head and when would be the best time to remove it if so? Seems it should be sealed, but recipe doesn’t clarify so I will make it as stated, two sections of the dish to keep them separate while cooking, foil not closed. I can see the uncooked flesh through the slits in the skin. Thank You! diagnosis or treatment. I cut the fish down the middle and stuff it, then bake. Sprinkle shallot in a baking dish large enough to hold all of the fish in a single layer. How many calories in 1, 2, 3 or 5 tilapia? The fish was frozen when I bought it and after it thawed it smelled extremely fishy, though not /bad/ per se. just the insides? Besides the fact that your time is closer to what my butcher/seafood guy recommends, it also is different enough to be a special meal for my husband for tonight. I love to cook, first time I made a whole fish I simply ignored the fishes face(hehe). I was called out on Facebook by one of my readers regarding my deep love for anything chicken. Just wondering if there is other marinates you can use or any suggestions for one..I often find myself substituting ingr if I don’t have what it calls for.. Can you use pickle juice as part of the marinate? Make two slashes into the skin on each side of the fish. If you’ve never grown up seeing, touching and eating whole fish, it can be an uncanny experience to have your dinner staring back at you. I think pickle juice is a cool idea. For example I saw a Japanese restaurant where the chef fries whole live fish, and keeps the fishes head alive by putting a wet cloth over it and carefully frying its body. Rinse each whole tilapia and pat very dry. Most said to cut the head off after cooking the fish so that hopefully some of the amazing flavor in the head will seep down into the rest of the fish that way. Lol Anyhow, Safe Cooking Temperature For Seafood is Actually 145° Anything Stuffed Needs To Be 165° To Avoid Risks Of Bacteria Causing Sickness.. Food Safety Is Our Number One Priority! Place one fish in each section and drizzle remaining vinegar mixture into the fish cavity and the slashes on the top side of the fish. Will post later to tell you how it went. The recipe is gluten free. Bake 15-20 minutes at 400 degrees F until the fish flakes easily with a fork (thickest part of fish should be 145 degrees). Thank you so much for your support! Place two cloves of garlic and a sprig of parsley into the cavity of each fish. No need to seal the fish. Protein 23 g. Sodium 100 mg. Potassium 0 mg. Cholesterol 30 mg. Vitamin A 0 %. Am I supposed to close this like a packet and bake or just leave open and bake? Bake 15-20 minutes until the fish flakes easily with a fork (thickest part of fish should be 145 degrees). : ), I Am The Manager For A Seafood Department, Fishmonger.. So sorry that it didn’t turn out for you. Calories 218. I cooked Fried Tilapia for dinner last Friday and had some bagoong Balayan (fermented fish paste) on the side – it was a blast. Stuff the fish cavity with reserved onions, lemon … . Delicious, protein-packed meals don’t have to always pack on the pounds. While there is some talk about omega-3 fatty acid… Have only tried cooking a whole fish once, and it was a royal mess So looking forward to trying your way ! Sounds awesome and baked fish can be great, my wife cooks it differently every time and she flavors it in a myriad of ways. Tilapia nutrition is not the only benefit when it comes to tilapia fish. That’s awesome Neil. I followed the directions exactly. You don’t get one big fillet like you would if it was cut raw. Place two cloves of garlic and a sprig of parsley into the cavity of each fish. The first step to cook a whole fish, whether you get your fish frozen like I did or fresh from a tank, is to, If your fish is fresh, refrigerate it when you get home and. A 3-ounce serving of baked tilapia has about 110 calories, according to the USDA National Nutrient Database for Standard Reference. 18.6% 81.4% Total Fat Protein 145 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Ingredient Specific Calorie Information From Our Recipes: Calories In Broiled Tilapia Parmesan. and Yummy! I used Deli or “American” mustard for this, but you can use Poupon with great results as well. Hope that helps and glad you liked the recipe . Baked Tilapia – a low-carb and super easy dish that only takes less than 20 minutes from start to finish. Iron 0 %. Baked Tilapia With Tamarind Sauce 25 mins Ratings. It should not be Fillets will need less time. Sugar in a Baked or Broiled Tilapia is about 0.09 g and the amount of protein in a Baked or Broiled Tilapia is approximately 21.73 g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a Baked or Broiled Tilapia . Sorry I didn’t respond earlier Matthew, been adjusting to life with baby and got behind on answering comments. In America I get my OWN fish!”  His excitement was contagious and baked tilapia became one of our favorite meals to serve our students. Tilapia is a low-calorie fish that is rich in nutrients. Kid friendly foods rich in nutrition & flavor. Classic fish seasonings come together with the help of sriracha to create a baked tilapia worthy of the highest praise. Copyright Policy I probably should put this on my ‘I need to try this’ list because cooking whole fish definitely intimidates me. Tilapia is a low-calorie fish that is rich in nutrients. Grilled tilapia is a family favorite. Thanks for commenting and hope to hear from you again! I might have abstained from meat that day but I miserably failed on the fasting part. Baking is also a healthful method of preparing it. Rub the foil with olive oil. 1 tsp lemon pepper; 1 sprig dill weed; 1/4 tsp or 1 packet spicy mustard Place the fish in the bowl and turn to coat in the vinegar mixture. , Hi Jayne, I tried to reply earlier and it looks like it didn’t work so I apologize if you’re getting this twice. It fed 10 of us plenty with lots of leftovers! A plate with baked tilapia, salad, and baked potatoes, Nutrition Information for Seafood, Meats and Poultry, USDA National Nutrient Database for Standard Reference: Fish, Tilapia, Cooked, Dry Heat, American Tilapia Association: American Tilapia Association Home Page, American Heart Association: Fish and Omega-3 Fatty Acids, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. grams. The fish are cleaned and scaled, they just need to be cooked. Not a dumb question at all. I find cooking a whole fish is a great way to save money on seafood, but people are often intimidated by it. Calorie Breakdown Where do the calories in Tilapia, cooked with dry heat come from? Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Babies keep you on your toes! I found several recipes which cook at higher temp for considerably longer so I expect those will be overcooked. Saturated Fat 1.6g. Since its a versatile white fish, tilapia pairs perfectly with most kinds of seasonings and sauces and makes a good substitute for chicken in favorite poultry recipes. No so now, we have to catch ours. Whole fish have all of their fat, with skin on to hold the fat in. “Yes. Thanks for your reply. grams. That’s the most likely cause. any of the products or services that are advertised on the web site. You can just save them in a bag in the freezer until you have enough. advertisements are served by third party advertising companies. Baked Whole Fish in Garlic-Chili Sauce. Find over 50 recipes for easy, oven baked tilapia fillets for a healthy meal. Nutritional and cost information is for estimating purposes only, and subject to variations due to region, seasonality, and product availability. Calories per serving of Oven Baked Tilapia. Line a roasting tin large enough to hold the fish with a lightly buttered sheet of foil. Grill Tilapia (African Style) — Easy whole grilled Tilapia smothered in spices and herbs with an African spicy hot sauce for dipping. I have cooked live crabs before, definitely took some courage gathering. 2,000 calories a day is used for general nutrition advice. 2,000 calories a day is used for general nutrition advice. Rub the fish inside and out with salt and pepper and … Check out my seafood stock recipe for how to make the stock. Or could the fish not have been thawed all the way? The chili lime spice rub provides an explosion of flavor for these delicate tilapia filets that you’ll want to use on every protein in your kitchen. The Tilapia was so full of bones we throw it away. This is a new way of eating it for my family and I. Can’t wait till it’s done, we r cooking it now and the house smells GRRREAT!! Delicious! I have never made fresh fish before and it does feel a bit intimidating but I’d hate to see the frozen tilapia we have go to waste. Fish fat is lean, heart healthy, and has a lot of flavor. Fish will continue cooking five minutes after you remove it from the oven. I still haven’t made puff pastry because I’m certain I’ll make disaster. This site uses Akismet to reduce spam. Hmmm, I’m not sure what happened Holly. Learn how your comment data is processed. % Daily Value*. 8 %. I tried this today. ... A quick and yummy way to prepare crispy tilapia the whole family will love, without frying. Calories In Southwest Baked Tilapia. Tilapia does not provide carbohydrates. We really enjoyed the results, fast and easy but very tasty. My favorite was Red Snapper stuffed with a wheat bulgar mixture. A mild-tasting fish, tilapia is a great choice for people who are newer to eating seafood. Set the fish in the bowl and turn to coat in the vinegar mixture. By clicking these links to buy anything on Amazon you’re helping support this site without any additional cost for you. Calories: 177, Fat: 11g, Carbs: 1g, Protein: 20g, Fiber: 0g. Copyright © The recipe is very easy to adapt to the palate and dietary needs of your guests, since it is … Friday is the day that we abstain from meat during lent (and you might know the reason behind it). This baked tilapia recipe will walk you through how to cook a whole fish with easy, affordable, whole tilapia. Be sure to sign up for our newsletter and get your free download of our favorite healthy cute kid snacks. I love to do this, but I do cook it on my gas grill. Thanks for your support! We love fish in our family. I want to cook this whole Tilapia tonight but you don’t say whether I should close the foil up tight or leave it open. I can regularly find huge bags of frozen, whole tilapia for only $12. You’ll find you can basically peel the flesh right off of the bones. 7 %. Hi AJ, I polled some of my fellow bloggers on twitter since I wasn’t sure which would be better. If your tilapia is frozen, place it in a sealed gallon bag and refrigerate over night to thaw. Tilapia coated with light mayo and seasonings - a great way to enjoy fish. We are not fans of Tilapia but this will work with other mild whole fish. Ew. You can eat the meat in the head as well, including the sweet cheeks of the fish. Ingredients. Would love to hear some of the ways she flavors it, always on the lookout for new ideas! Also used some sage and thyme I had on hand for stuffing along with the garlic. It was almost 30 pounds and bigger than my entire kitchen counter! Usually we eat all the meat from one side of the fish and then the other. I have always wanted to do more fish but it always overcooks for me. Find over 50 recipes for easy, oven baked tilapia fillets for a healthy meal. Glad I found this recipe tonight. Percentages are based on a diet of 2000 calories a day. Only question I would have is how to get the meat off the fish after cooking without a ton of bones or shredding the meat. Have you tried testing the temperature of your oven? I get asked to make this several times a week by everyone in my family, especially the kids! Calories In Baked Tilapia with Crumb Crust. Make two slashes into the skin on each side of the fish. Hope that helps! If you try it I’d love to hear how it worked. Had to agree…. I bought the $12 bag @ Sam’s as you suggest. They Like To Call Me The Minnow. I love Asher’s response to having his own fish. The biggest fish I ever cooked whole was a King salmon I bought from the Indian tribe down by the Bonneville dam. Those flavors sound wonderful Kayla, I’d love to hear how it goes! I just made this though slightly modified. Season with Old Bay … Boring fish recipes be gone; say hello to Sriracha Lemon Garlic Tilapia!