Pieczona Tilapia z cytryną i masłem

Tilapia, a mild-flavored white fish, is a versatile and healthy choice for a quick and easy weeknight meal․ Its delicate flavor pairs well with a variety of seasonings and sauces, making it a blank canvas for culinary creativity․ This recipe features broiled tilapia fillets infused with the bright zest of lemon and the richness of butter, creating a simple yet elegant dish that is sure to please․

Ingredients

This recipe yields approximately 2 servings․ You can easily adjust the quantities to accommodate more guests․

• 4 tilapia fillets (about 6-8 ounces each)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon butter, melted
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• Lemon wedges, for garnish (optional)
• Fresh parsley, for garnish (optional)

Instructions

Follow these steps for a delightful broiled tilapia experience⁚

1. Preheat your oven⁚ Begin by preheating your oven’s broiler to high․ This ensures the fillets cook quickly and evenly․
2. Prepare the tilapia⁚ Place the tilapia fillets on a baking sheet lined with parchment paper․ This prevents sticking and makes for easy cleanup․
3. Combine marinade⁚ In a small bowl, whisk together the olive oil, lemon juice, melted butter, salt, pepper, garlic powder, oregano, and thyme․ This simple marinade will infuse the tilapia with flavor․
4. Marinate the fillets⁚ Pour the marinade over the tilapia fillets, ensuring they are evenly coated on both sides․ Let the fillets marinate for at least 15 minutes, allowing the flavors to penetrate․
5. Broil the tilapia⁚ Place the baking sheet with the marinated tilapia fillets under the preheated broiler․ Broil for 4-6 minutes per side, or until the fish is cooked through and flakes easily with a fork․
6. Check for doneness⁚ To ensure the tilapia is cooked properly, use a meat thermometer․ The internal temperature should reach 145°F (63°C)․
7. Serve and garnish⁚ Once cooked, remove the tilapia fillets from the broiler and serve immediately․ Garnish with lemon wedges and fresh parsley for a touch of freshness and elegance․

Tips for Success

These tips will help you achieve the perfect broiled tilapia⁚

• Use fresh tilapia⁚ Fresh tilapia will have a more delicate flavor and will cook more evenly․ Look for fillets that are firm to the touch and have a slightly sweet aroma․
• Don’t overcook⁚ Tilapia cooks quickly, so it’s essential to avoid overcooking it․ Overcooked tilapia will become dry and tough․
• Adjust seasonings⁚ This recipe is a great starting point․ Feel free to adjust the seasonings to your liking․ You can add a pinch of red pepper flakes for a touch of heat, or experiment with different herbs and spices․
• Serve with sides⁚ Broiled tilapia pairs well with a variety of side dishes, such as steamed vegetables, rice, or quinoa․

Nutritional Benefits of Tilapia

Tilapia is a lean protein source, providing essential nutrients without excessive calories or fat․ It is also a good source of⁚

• Protein⁚ Tilapia is an excellent source of protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting overall health․
• Omega-3 fatty acids⁚ While not as rich as some other fatty fish, tilapia contains a moderate amount of omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation․
• Vitamins and minerals⁚ Tilapia is a good source of several vitamins and minerals, including vitamin B12, selenium, and phosphorus․

Conclusion

Broiled tilapia fillets with lemon and butter offer a simple and delicious way to enjoy this healthy and versatile fish․ The recipe is easy to follow, adaptable to your preferences, and provides a nutritious and satisfying meal․ Whether you’re looking for a quick weeknight dinner or a light and flavorful dish for a special occasion, this recipe is sure to impress․