The key to making crunchy fried fish fillets in the oven that won't have you missing the oil is to use thick fillets and a crisp breading. © Copyright 2020 Hearst Communications, Inc. Place on the prepared wire rack. Healthy Ways to Cook Tilapia Fillets | Livestrong.com used as a substitute for professional medical advice, Cut 4 large squares of aluminum foil, place on a baking sheet and fold up edges to form pouch. Instructions Lay tilapia filets into a lightly greased 9x13 baking dish. Coat a glass baking dish with cooking spray. Step 2 Place the tilapia fillets in the bottom of the baking dish and dot with butter. Coat your fillets with your spice mixture and bake in the oven as recommended above. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Corleone holds a Bachelor of Science in nutrition. Baking, grilling and poaching are healthy alternatives. While it's technically not possible to fry fish without oil, you can create tasty fish recipes without oil that you may like just as much as the fried, and they're better for you. But there are many delicious ways of cooking fish without oil to reap the health benefits. To prevent your fish from drying out, preheat your grill on high before you begin cooking. Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. ", Cook for Your Life: "Simple Poached White Fish", Maps of India: "Kerala Style Fish Fry Recipe", Pillsbury: "Crispy Oven-Baked Fish Recipe", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Versatile Tilapia Tout. According to the cooking experts at Better Homes & Gardens, you can have your fish on the table in six minutes or less when baked in the oven. This fish recipe will work great with any white fish. Instructions Preheat grill to medium-high heat. You can check if they have cooked through by touching the fillets with a fork. Choose between cornflakes and white sandwich bread crumbs. But the fish they're referring to isn't the fried fish served at your local fish fry or favorite seafood restaurant. , Let them cook on one side for about 4 minutes then flip to the other side and let them cook for another 3-4 minutes. Rinse your Tilapia fillets, pat them dry, and then brush with butter and your seasoning of choice. Tilapia fillets are generally thin, however, which presents a challenge when you grill them. Add seasonings like cayenne, paprika or pepper, if desired. Bake the crumbs at 350 degrees Fahrenheit on a rimmed baking sheet until brown and allow to cool. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the If the flesh sticks to a grill’s grate, it is almost impossible to pull it free without tearing the flaky flesh apart. In a skillet (preferably cast iron) heat 1 tablespoon of oil on high heat for about 3 minutes. Dredge the fillets, first in the flour, then the egg mixture, then the prepared breading, whether bread crumbs or crushed cornflakes. It should not be ", Nutrients: "Fried Food Consumption and Cardiovascular Health: A Review of Current Evidence", Neurology: "Racial and Geographic Differences in Fish Consumption The REGARDS Study", Better Homes & Gardens: "How to Bake Fish", Weber: "Fish on the Grill: It's Easier Than You Think! Prepare the fish breading. But, you don’t want the fish swimming in oil… Preheat oven to 400 degrees. Move the … With several simple cooking methods, you can quickly prepare and serve tilapia to family and last-minute guests. While frying fish in oil yields a crisp crust and a creamy, moist interior, this cooking method provides high amounts of saturated fat and cholesterol. The trick is to use small amounts of water or broth, adding just a small amount (1 to 2 tablespoons) at a time. Cut each fillet into four equal pieces.

how to cook tilapia without oil

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