Tilapia has become a fish very popular in the culinary field, in recent years. Can be raised on farms as a greener option. Its flesh is pale and delicate with a subtle flavor that goes well with any recipe . Tilapia is low in fat, in particular if it is baked or fried. Baked Tilapia can be substituted for fried or sauteed tilapia to reduce total fat and calories.
Level of difficulty:Easy
Filet of tilapia Paper towels Salt, pepper and seasonings you want Fill spray cooking spray or olive oil.
Tilapia or pan uncovered
Removes moisture from the surface of the tilapia using paper towels. The filets lightly seasoned with salt and pepper or other herbs and seasonings to taste. Place the filets on a plate covered with paper towels.
Sprinkle the fillets with vegetable spray to dry them in the oven. Alternatively, fill a spray bottle with olive oil or your favorite and use it instead of cooking spray. Place the plate in a preheated oven at 400 ° F (160 ° C).
Cooking for 8 to 10 minutes depending on the thickness of the fillets. They will be ready when they are made completely white, but still oppose some resistance if pushed with a finger.
Serve immediately with garnish of your choice.
Breaded or against
Prepare the fillets as shown in the recipe . For best results, cover the fillets and breaded with plastic wrap and bring them to the refrigerator for at least 30 minutes. This allows the crust adheres properly to the surface of the fish.
Transfer the steaks to plate with paper towels. To make sure you are crunchy sprinkle both sides lightly with cooking spray or your favorite oil in a sprayer.
Place the steaks in preheated oven at 400 ° F (160 ° C) and bake for 10-12 minutes or until crust is golden brown. Remove from oven and serve immediately.