Friday 29 May, 2020

Loop Sunday Lunch - Baked tilapia

Watching your figure as Carnival approaches? Try this delicious Baked Tilapia dish courtesy African Bites:

Baked Tilapia


4 – 6 Tilapia fillets about 4 oz. each, frozen

1 tablespoon cooking oil (olive, canola, vegetable)

3 tablespoons unsalted butter

4 cloves of garlic minced

1 teaspoon fresh thyme

½ teaspoon paprika

1 teaspoon oregano pepper

1/2 cup chicken stock

½ teaspoon white pepper

1 large lemon, cut in half slice one half and the rest squeezed

Salt and pepper to taste

Fresh chopped parsley for garnish


1. Preheat oven to 400 Degrees.

2. Rinse fish fillet, season with seasoned salt and pepper. Set aside

3. In a large or large skillet heat oil over medium heat, until hot, and then add butter, garlic, thyme, paprika and oregano. Stir for about a minute

4. Pour in about 1/2 cup chicken broth , white pepper ,and about 1-2 teaspoons  lemon juice, from freshly squeezed lemon. (Start with 1 teaspoon and adjust to taste.  Lightly season sauce with salt if desired).

5. Add fish then brush with butter spice mixture.

6. Bake, uncovered, at 400° for 10-15 minutes or until fish flakes easily with a fork. Garnish with fresh chopped parsley.



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