For financial reasons, you can’t afford to eat fish often? However, you do not want to give up such delicious and easily digestible meat? You don’t have to buy expensive salmon or halibut. Tilapia is really tasty, easily available and also cheap. It tastes great especially steamed. By choosing this type of heat treatment, you will also prepare a healthier meal compared to deep-fried fish. How to make tilapia that will have great taste and aroma? How to cook tilapia? 

How to cook tilapia

The secret is to add a wealth of spices to the fish and put them in the fridge overnight so that the spices can soak into tilapia.

We put in boiling vegetable decoction (with a lot of onions), a mixture of water and white wine, water and milk or only wine. The fluid can cover the fish up to half. We cook on low heat so as not to break the delicate meat: fillets and bells – for 15-20 minutes, very large pieces or the whole fish – for 30-40 minutes. We add garlic, salt and sugar. We can add slices of lemon or onion, peppercorns, dill, marjoram, tarragon, thyme and other spices. Dried mushrooms can also be added to the decoction. We cook under a tight cover. Tilapia is cooked when it turns lighter and parts of the meat easily peel off.

cooking tilapia

Baked tilapia

You will need lemon and salt to prepare it. pepper, oil and dill. Place the frozen tilapia on a tray and wait until it thaws. When the fish is completely thawed, we dry it with a paper towel. Arrange the fillets, salt, sprinkle with freshly ground black pepper and herb pepper. Pour olive oil into the dish, add lemon juice and chopped dill. We mix everything. In the marinade, we dip each piece of fish and put it on a baking tray. Heat the oven to 180*C, put the fish and bake for 15-20 minutes.

Is tilapia healthy

Tilapia is a rich source of vitamin D and vitamin B12, and contains several times more of these vitamins in comparison with other lean fish, which is cod. In this fish, however, we will not find vitamin A, which in turn is a very valuable source of the cod.

Tilapia, in comparison with other fish, contains significant amounts of selenium. 100 g of tilapia covers 76% of the daily adult selenium requirement. Selenium is necessary for the proper functioning of enzymes and is involved in the removal of free radicals from the body, also supports immunity and is responsible for the proper functioning of the thyroid gland.

Tilapia is also rich in phosphorus – 170 mg per 100 g – and potassium – 302 mg per 100 g, but the content of these ingredients does not stand out compared to other fish.

Tilapia is a low-calorie fish, which is why it is recommended for people on a fat-restricted diet, including gallbladder, liver and pancreas diseases. It should be remembered that fat in fish is a source of essential unsaturated fatty acids, including especially valuable DHA and EPA, belonging to omega-3 fatty acids, so when there are no health contraindications, it is better to choose fatty fish.


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