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How to Broil Tilapia


Seafood lovers and calorie-conscious eaters alike all adore tilapia. This naturally lean fish offers a delicate, mild flavor that takes exceptionally well to all kinds of seasonings and marinades. Tilapia is simply one of the most readily available and versatile fish fillets on the market. Whether you prefer salads, tacos, of a simple and delicious breading, tilapia can’t be beat.

Even more to its credit – tilapia takes little effort and little time to prepare. Broiling tilapia is a fantastic option to make great fish at home, especially if you’re craving a taste experience similar to grilling. All you need are high-quality tilapia fillets, your favorite seasons, a broiler pan, and an oven. Broiling tilapia is so easy and fast, there’s no not to do it for every meal. OK, that might be excessive, but if you wanted to, you could. Here’s how.

Start with High-Quality Tilapia Fillets

Simply put, choose frozen tilapia over the raw fillets you find at your local supermarket’s fish counter. Supermarket “fresh” actually means “previously frozen and thawed who knows how long ago.” There’s no guarantee of quality or freshness at most supermarkets. Choosing frozen tilapia removes the guesswork and mystery of seafood selection. Always look for tilapia that has been responsibly sourced and frozen within hours of catch. Any reputable seafood purveyor will display these claims in highly visible areas on their packaging, making it easy to know your purchasing from a source you can trust. If you do purchase questionable seafood, be sure to inspect it before consuming. Pink or brown spotting and extra-fishy or ammonia-rich odors are a sure sign of bad fish. Smart shopping and opting for frozen tilapia will help you avoid any problems, plus frozen tilapia will keep for much longer than it would were it fresh. Having tilapia on hand to broil at a moment’s notice is a great way to keep your menu fresh.

Thaw (or Don’t) Your Tilapia Fillets

Quickness of cooking is one of the best qualities of tilapia. Because of its low water and fat content, tilapia fillets don’t require thawing before you broil them. You can simply prep the frozen fillets as you would with thawed ones, then begin the cooking process. This easy benefit – combined with its natural leanness – makes tilapia a great choice for diet menus with a focus on protein and reduced fat intake. However, you won’t have to tack on much additional time if you prefer your tilapia be thawed before cooking. A quick 10-15 minute submersion in cool water while still the tilapia is still in its packaging will result in a perfectly thawed fillet every time.

Broil Your Tilapia Like This

To broil tilapia means to cook tilapia under constant, intense direct heat. It’s similar to grilling, though it’s done in an oven. Unlike grill, most ovens tap out around 500°-550° F. Some even automatically turn off in that temperature range, so take extra care to know the intracacies of your oven’s broil setting before you embark on a fish broil. Once you know your oven, broiling tilapia is EASY. First, oil the rack of your broiling pan to prevent sticking. Then, arrange your seasoned fillets on the pan with plenty of space between each. Bring your broiler up to temperature and place the pan in your oven, keeping about four inches of space between your tilapia and the heat source. Broil your tilapia about five minutes per side, or until the fillets are opaque and do not resist when gently twisted with a fork.








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