8 August, 2015
Healthy Baked Savory Tilapia Fillets
[blue_heading] Healthy Baked Savory Tilapia Fillets $1.32 per serving [/blue_heading]
Tilapia is a versatile fish. It’s cheap, easily takes on any seasonings you desire, and it can be found literally everywhere. I dislike calling this fish a cheapo version of catfish, but that’s essentially what it is. If eating a lower class(whatever that means) fish isn’t your thing then wait for my next recipe or you should probably just keep moving along since this is a website dedicated to cooking on a budget.
A few years ago when I was on vacation in Thailand, I ate the best sea bass in my entire life. It was so good I ate it twice that same day and attempted but failed to ask (acquire) for the recipe.
Sea bass is much like Tilapia in the fact they both are not prestigious fish. If high quality expensive food is suppose to be the BEST food to eat, then why is comfort food actually the BEST? Yup, and that’s why it’s called good ol’ comfort food; listen to your stomach it somehow already knows what it wants.
Okay back to my quick recipe for Healthy Baked Savory Tilapia Fillets. This dish is super healthy besides a little bit of butter for flavor (not so bad for you as it turns out). I chose to bake my fish but grilling it would be just as good, so lighter up if you feel the need.
*A warning when buying fish from the store: many frozen or packaged fish is not farmed in the United States. I would say a majority of this fish comes from places like China, South America, Thailand, Vietnam, etc. Due to these countries having less strict fish farming regulations, a person could unknowingly consume tainted fish. Personally, I have a hard time finding local high quality fish here in the Midwest that doesn’t have an outrageous price tag. Wait for a sale, contact a local fishery, or if you are a gifted fisherman even better. Stay healthy. . . mind, body, and spirit.
- 2 fillets Tilapia $1.37
- 2 tbsp Butter $0.16
- 1 tsp Smoked Paprika $0.06
- 2 tsp garlic powder (2 minced cloves) $0.04
- 2 tsp onion powder (1/2 small chopped onion) $0.04
- 2 tbsp lemon juice (half squeezed lemon) $0.28
- 1 tsp salt & pepper $0.02
- 2 cups assorted vegetables (frozen)(optional) $0.67
- Pre-heat oven to 400 degrees Fahrenheit. In a small bowl place your seasonings minus the butter and coat both sides of your Tilapia. Line a baking dish/pan with non-stick foil and lay your two Tilapia fillets down. Place any veggies around your fish and add one tablespoon of butter right on top of each fillet.
- Cover and bake at 400 degrees for about 18 minutes. Check to see that they are done around the 15 minute mark by poke a fork into the center of the fish to see if it has become flaky. If the fish is flaky then it is done.
- Squeeze some lemon juice on top of your freshly cooked Tilapia and plate it up.
