Parchment paper makes a beautiful presentation for tilapia.
John Foxx/Stockbyte/Getty Images
The American Heart Association states that the omega-3 fatty acids in fish protect your heart health. A low-fat, low-calorie fish, such as tilapia, is ideal for dieting. Tilapia has a mild flavor and you can cook it different ways and still get consistently tasty results. Regardless of how you prepare it, flavor tilapia with low-sodium seasonings, for example, lemon juice, ground black pepper, basil and paprika.
Line a steamer basket with an outer leaf from a head of cabbage, a sheet of parchment paper or a piece of aluminum foil. The lining prevents tilapia from falling apart as it steams and makes it easier to serve.2.
Place a tilapia fillet on the lined steamer basket and add seasonings. Citrus slices, herbs or other fresh ingredients infuse intense flavor into steamed tilapia.
Set the steamer basket over some simmering water and cover it with a lid. Steam the tilapia until the flesh is opaque and flaky.4.
Allow the tilapia to cool in the uncovered steamer for a few minutes before serving it. Lift the tilapia out of the basket using the leaf, paper or foil lining.
Preheat a grill to medium and lightly grease the grates with olive oil. If you do not have a grill, preheat a broiler to medium and lightly grease a pan.2.
Rub the tilapia fillet with a moist seasoning such as lemon juice before sprinkling it with dry seasonings. Pat the seasonings lightly with your fingers to adhere them to the fillet.3.
Set the tilapia fillet gently on the grill or in the pan and cook it until the side facing the flames has browned. Flip the tilapia fillet with a fish spatula and continue grilling it until the flesh is flaky and firm.4.
Remove the tilapia from the grill or broiler carefully and set it on a plate to cool before serving.
Preheat your oven and line a baking sheet with cabbage leaves, parchment paper or aluminum foil. This eliminates the need for coating the pan with oil and thus reduces calories from your meal.2.
Set the tilapia fillet on the lined baking sheet and season it to your preference. Alternatively, dip it in beaten egg and roll it in desiccated coconut, crushed almonds or another healthful breading.3.
Bake the tilapia until crisp and flaky; if you used breading, continue baking until golden. Remove the baking sheet from the oven and allow the tilapia to cool for a few minutes before serving.
- Steamer set up, grill or baking pan
- Cabbage leaves, parchment paper or aluminum foil
- Tilapia fillets
- Olive oil
- Fish spatula
- Beaten egg and breading
- A 5-ounce tilapia fillet, weighed raw, has approximately 136 calories, 2.5 grams of fat and 28 grams of protein. Add fresh vegetables, whole grains, fruits and low-fat dairy to complete your meal. You can also eat a tilapia fillet without other foods as a quick, protein-rich snack.
- Thaw frozen tilapia in the refrigerator before cooking. Never leave frozen tilapia at room temperature to thaw.
- Science Daily warns that eating farmed tilapia can expose you to a large amount of omega-6 fatty acid, which is not healthy. Wild-caught tilapia are slightly more expensive, but are better for your health. Look for wild-caught tilapia at natural grocers if your usual grocery store doesn't sell them.