TILAPIA

Tilapia is lean protein that is low in calories and saturated fat. It is packed with nutrients that support heart, immune, and brain health. These nutrients include calcium, potassium, selenium, and omega-3 fatty acids, EPA and DHA.1 Since tilapia is a leaner fish, it doesn’t have the omega-3 content of oily fish, but it still provides a healthy dose of heart-healthy omega-3’s. If fact, a 3-ounce serving of tilapia provides more than 115 mg of EPA + DHA, more than protein sources like beef, poultry, or pork.2 Eagle’s Catch is even considering enriching their fish food to enhance the omega-3 content of their tilapia!

Source matters – when selecting tilapia make sure to check the country of origin and select American farm-grown or wild-caught tilapia. Tilapia take on their environment and fish raised in America, such as Eagle’s Catch, must adhere to the highest standards for food safety and nutritional value. Fish imported from other counties, primarily China, are not held to such rigorous standards, and the quality and safety of the fish can be compromised.

As a Registered Dietitian (RD), I am always encouraging my clients to aim for two servings (8-12 ounces) of seafood per week, to meet the latest USDA Dietary Guidelines for Americans recommendations (the average American only eats 2.7 ounces per week).3,4 Tilapia is one of my favorite seafood choices to recommend because of its mild flavor and versatility. It pairs perfectly with most seasonings and sauces you would find in your own kitchen cupboard!

Check out our recipes below to ‘sea’ how easy and tasty adding tilapia to your diet can be!

– Rachel Sweeney, RD

OUR FAVORITE RECIPES

Adapted from Martha Stewart’s Everyday Food

A fun finger-food, these are sure to be a hit with both kids and adults! Using Rice Chex cereal instead of breadcrumbs means this dish is gluten-free.

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 servings

Ingredients:

  • 4, 4-ounce tilapia fillets, cut into bite size pieces
  • 1 large egg, lightly beaten
  • 2 cups crushed Rice Chex cereal
  • 1 tablespoon Old Bay Seasoning
  • 2 tablespoons olive oil

Instructions:

  1. Preheat oven to 475°F. Line two baking sheets with aluminum foil and spray with cooking spray; set aside.
  2. Place egg in a shallow bowl; season with salt and pepper. In another bowl, combine Rice Chex, Old Bay, and oil. Dip tilapia in egg, shaking off excess, then into Rice Chex mixture, pressing to adhere. Place on prepared baking sheets.
  3. Bake until lightly browned, 12 to 15 minutes.

Serving Suggestions:

  • Make a dipping sauce by combing Greek yogurt, parsley (fresh or dried), and a squeeze of lemon.

Pair with your favorite roasted vegetables; these can be cooking in the oven at the same time as the fish is being cooked.


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Source: McCormick

This easy, baked tilapia recipe is ready in 25 minutes. The baked tilapia is great on its own or can be added to a variety of dishes, such as a fresh garden salad or slider sandwich.

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4 servings

Ingredients:

  • 4, 4-ounce tilapia fillets
  • 1/4 cup butter, softened
  • 2 teaspoons Old Bay Seasoning
  • 1/2 lemon
  • 1 tablespoon chopped fresh parsley

Instructions:

  1. Preheat oven to 400° Place fish on parchment paper-lined 15-10-1-inch baking pan.
  2. Mix butter and Old Bay in a small bowl. Coat fish evenly on both sides with seasoned butter.
  3. Bake 10 to 15 minutes or until fish flakes easily with a fork. Squeeze lemon over fish and sprinkle with parsley before serving.

Serving Suggestions:

  • Heart-Healthy Version: replace the butter with olive oil and the Old Bay seasoning with any flavor of Mrs. Dash. Mrs. Dash seasonings are sodium-free, which means they can help keep your blood pressure in a healthy range. Olive oil contains monounsaturated fatty acids, which can reduce our LDL (bad) cholesterol.
  • Slider Sandwich: add baked tilapia fillet to a slider bun, top with lettuce, tomato, onion, and a light drizzle of tartar sauce.

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This pan-seared tilapia dish is a delicious and easy way to prepare seafood! Perfect for a quick weeknight meal that is ready in under 20 minutes.

Prep Time:  10 minutes
Cook Time:  8 minutes
Total Time:  18 minutes
Servings:  4 servings

Ingredients:

  • 4, 4-ounce tilapia fillet
  • Salt and pepper to taste
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1 lemon
  • 1 tablespoon olive oil

Instructions:

  1. Season both sides of each fillet with salt and pepper.
  2. Lightly season both sides with garlic and onion powder
  3. Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about four minutes per side. Temperature of fish should reach 145°F.
  4. Serve with a slice of lemon, squeeze lemon juice on fillets to taste.

Serving Suggestions:

    • Drizzle with lemon juice and fresh herbs if you have those on hand!
    • Power Bowl: layer brown rice with your favorite roasted veggies, add on the baked tilapia fillet, and top with shredded cheese and salsa.
    • Serve tilapia atop a bed of brown rice and pair with your favorite steamed vegetable.

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Adapted from Taste of Home

This dish resembles chicken parmesan, but features tasty tilapia! The best part is it’s on the table within 20 minutes.

Prep Time: 8 minutes
Cook Time:  12 minutes
Total Time:  20 minutes
Servings:  4 servings

Ingredients:

  • 3/4 cup Panko breadcrumbs
  • 1/3 cup grated Parmesan cheese
  • 1 teaspoon garlic salt
  • 1 teaspoon dried oregano
  • 1 egg, lightly beaten
  • 4, 4-ounce tilapia fillets

Instructions:

  1. Preheat oven to 425°F and spray a foil-lined baking sheet with cooking spray.
  2. In a shallow dish, combine bread crumbs, cheese, garlic salt, and oregano. Dip tilapia into egg mixture and then into breadcrumb mixture, making sure to coat both sides of the fillet. Place onto baking sheet and then repeat for all fillets. Pour any remaining breadcrumb mixture on top of the fillets.
  3. Bake 8-12 minutes or until fish easily flakes with a fork. Fish should reach 145°F.

Serving Suggestions:

  • Serve alongside a bed of whole grain noodles and top the marinara sauce.
  • To make even faster for a weeknight, combine all ingredients for the coating the night before, and it can be ready and in the oven in a matter of minutes.

Drizzle lemon juice over fish right before serving to make the flavors pop!


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Source: Inspired by The Organised Housewife

Looking for a fun meal that gets the kids involved and is tasty too? This is the recipe you’ve been looking for! Have the kids help you chop the veggies and assemble the parcels. They’re more likely to eat it if they’ve been involved in the preparation of the dish!

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings

Ingredients:

  • 4, 4-ounce tilapia fillets
  • 2 cups of chopped vegetables (zucchini, bell peppers, mushrooms, carrots, snow peas, etc.)
  • 1 garlic clove, crushed
  • 1 lemon, sliced
  • Fresh parsley, chopped

Instructions:

  1. Preheat oven to 425°F. Tear 4 sheets of aluminum foil for the parcels.
  2. In a bowl, toss vegetables with 1 tablespoon of olive oil. Season with salt and pepper.
  3. Divide vegetable mix among the 4 sheets of foil, placing veggies in the center of the foil.
  4. Place one tilapia fillet on top of the vegetables. Season with salt and pepper. Top with lemon slices. Fold foil edges upward to seal and form parcels.
  5. Place on baking tray and bake for 15 to 20 minutes or until fish is just cooked through. Fish should flake easily with a fork and reach 145°F.
  6. Carefully open foil parcels. Sprinkle with chopped parsley and serve warm.

Serving Suggestions:

    • To complete this meal, pair with your favorite fruit and a whole grain, such as brown rice, quinoa, or farro!

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This recipe uses Mrs. Dash and olive oil, two ingredients which keep your heart healthy! Mrs. Dash seasonings are sodium-free, which means they can help keep your blood pressure in a healthy range. Olive oil contains monounsaturated fatty acids, which can reduce our LDL (bad) cholesterol.

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 servings

Ingredients:

  • 4, 4-ounce tilapia filets
  • 1/4 cup olive oil
  • 2 teaspoons Mrs. Dash seasoning (any flavor)
  • 1/2 lime

Instructions:

  1. Preheat oven to 400° Place fish on parchment paper-lined 15-10-1 inch baking pan.
  2. Drizzle olive oil over both sides of the fish. Sprinkle on Mrs. Dash.
  3. Bake 10 to 15 minutes or until fish flakes easily with a fork. Squeeze lime over fish and sprinkle with parsley before serving.

Serving Suggestions:

  • Serve tilapia atop a bread of brown rice accompanied with your favorite roasted veggies
  • Flake tilapia into large chunks and add to your favorite soup to boost the protein content!

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I’m Rachel Sweeney, a Registered Dietitian and Iowa farm girl. I received my Bachelor’s and Master’s degrees in Dietetics and Exercise Science, completed 1,200 hours of supervised practice, and passed a national exam to earn the title of Registered Dietitian and nutrition expert.

1: https://fdc.nal.usda.gov/fdc-app.html#/food-details/337867/nutrients

2: https://www.aboutseafood.com/tilapia-nutrition/

3: https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf

4: https://www.ers.usda.gov/amber-waves/2016/october/americans-seafood-consumption-below-recommendations/