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Baked Tilapia From Frozen

February 10, 2020   9 Comments

You can’t miss with this baked tilapia from frozen recipe. It is fast and easy - a perfect weeknight dish.

Baked Tilapia From Frozen

I keep talking about fish because it is a healthy form of protein. Cooking from frozen like my baked frozen salmon is a must for a busy household.

All you have to do is stock your freezer with frozen fish!

The last time I wrote about tilapia in the post pan fried tilapia from frozen, there was a discussion in the comments about whether tilapia is a “trash fish”.

I am a fan of tilapia because of the price (and you can find it in every supermarket frozen fish section). It reminds me of cod which is much more expensive and harder to find.

I’m not exactly sure what that means but it is true that tilapia doesn’t have as many heart healthy omega-3 fatty acids as salmon BUT it still has more omega-3 fats than beef, pork, chicken or turkey.

The health benefits of tilapia outweigh the negatives. Tilapia still has more omega-3 fats than beef, pork, chicken or turkey.

Tilapia is an excellent source of protein and it is low in calories making it a perfect choice for those who are trying to take off some extra pounds.

In addition, farmed tilapia is a best choice from Seafood Watch supported by the Monterey Bay Aquarium and I like my fish to be sustainable.

The best choice is tilapia from Canada, Ecuador, Peru, & USA. Good alternatives include tilapia from Colombia, Honduras, Indonesia, Mexico & Taiwan. Seafood Watch says to avoid tilapia if it is sourced from China.

Tilapia is an excellent source of protein and it is low in calories making it a perfect choice for those who are trying to take off some extra pounds. It is kinda like the chicken breast of fish - and it is far less expensive than salmon or cod.

Many recipes for tilapia (and other white, flaky, bland fish) feature adding butter for flavor - which makes sense BUT if you are trying to decrease your intake of saturated fat this is not a good choice.

I used lemon juice, olive oil, and garlic to pump up the flavor of my baked tilapia. It only takes a minute to juice a lemon and chop up some garlic.

Toss it on the fish and pop it in the oven. You will have a meal in no time!

What do you think of tilapia? Have you tried baking tilapia from frozen?

Baked Tilapia from Frozen Recipe

5.0 from 1 review

4 servings

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Ingredients

3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 garlic cloves, minced
3-4 frozen tilapia fillets (about 1.5 pounds)
2 tablespoons parsley, chopped (optional)
salt and pepper to taste

Instructions

Heat oven to 400 F. In a small bowl, mix the lemon juice, olive oil, and garlic. Place frozen tilapia fillets in a 9x13 inch casserole. Pour lemon juice mixture over the fish and add salt and pepper. Bake for 20 minutes until the fish flakes easily with a fork. Garnish with parsley and serve hot.

Nutrition Facts

For one serving = 177 calories, 5.2 g fat, 1.3 g saturated fat, 1.1 g carbohydrates, 0.3 g sugar, 31.9 g protein, 0.2 g fiber, 100 mg sodium, 3 Green, 1 Blue, 1 Purple SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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9 Comments:

Tilapia. Is a true garbage fish ,,,I would never eat it !

on February 11, 2020

I agree w/Carol above for the reason that I have heard many times over that the Tilapia from China comes from greatly polluted waters. Waters that they fish in, bath, & chemicals & waste from their factories flushed into the ocean where they fish. Horrible conditions & to my understanding this fish among others is not regulated by "FDA' Please correct me & thousands of others if we are wrong. Added note other Asian countries suffer from this pollution. They bath in this water, wash their clothes, among other things., This was brought back from people who vacationed in these countries.

China is aware of what they are doing, & send out to our Country, Fish, all kinds of Foods & Etc.

Please correct us if we are wrong. Time the Truth to continue to be told. Please correct me if I am wrong. Sorry if we ruined your meal. Good Health & Blessing,

Annette

on February 11, 2020

@Annette & @Carol - I tried to address your concerns in the above post. This fish is sustainably harvested in a healthy way or I would never put it on Snack Girl. I checked multiple sources to ensure I was advocating for a food that works for both environmental and physical health. Thank you for sharing your thoughts.

on February 11, 2020

I just checked the Monterey Bay Aquarium Seafood Watch list for where I live and it says to avoid Tilapia from China.

on February 11, 2020

We used to eat Tilapia a couple of times a week, mainly because it was cheap. About 6 months ago we had it and I was extra hungry so I had an extra piece. About 2 hours later I was in our local ER with severe stomach cramps, it so happened that our primary care doctor was there checking on another patient and saw me. When I told him what happened, he said that Tilapia wasn't safe to eat. We ended up throwing out all of it we had in our freezer, like 3-4 bags.

on February 11, 2020

@Anne - I have changed the above post to reflect the suggestion of avoiding tilapia sourced from China. Thank you!

@Bob - That is so upsetting. I am so sorry that happened to you. I have been eating it for years (about twice a month) and never had a problem BUT I didn't eat as much as you did. Thank you for sharing.

on February 11, 2020

Made this tonight - wow!! Ton of flavor, more than I was hoping for. This will be a regular on the rotation. I bought farm raised tilapia from China. Package has a sustainability certification as well as HACCP seal from US govt regarding Sterile processing/packing conditions, so I feel confident eating it. thanks for another great recipe!

on February 11, 2020

Never eat farmed tilapia. In some countries chickens roost above the fish, and the fish eat their droppings. Ugh! I personally don't like the taste of tilapia, but I do like Swai

on February 14, 2020

Hello Snack Girl, I am sorry if caused you any problems over the tilapia Fish. I will not only stick by what I said, I would not put the name of Asian country our dear friend visit & came back w/horrific stories of Fish & Filth. I am afraid to crate problems with others. They are the most wonderful people in Asia, what they have to live through is heart breaking. They need many prayers. thank you Anne & Carol for sharing what you knew. We did right to speak up. I was only trying to help. As they say "The Truth will Always come out'! HAVE A SAFE & BLESSED DAY! anneippi Snack Girl you have served us once again

let us voice this. your the best! Annette

on February 15, 2020


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