I was not familiar with it, so I looked it up on Wikipedia and it indicated they are low in mercury, saturated fat, calories, carbohydrates and sodium and they are good protein source.
As I had never cooked them before, I went in search of a simple recipe and found this one by user Eireann at Allrecipes and using suggestions by other users, adapted it and my son loved it (he made his into a sandwich on white bread) so I thought I would share it.
the calories per serving prepared this way would be 142 , the total Fat: 4.4g and the Cholesterol 49mg
- 4 tilapia fillets
- Non-Stick Coating Spray
- 3 tablespoons lemon juice
- 1 tablespoon butter, melted
1 clove garlic, finely chopped
- 1 teaspoon dried parsley flakes
- Few dashes of pepper to taste
- Paper towels
- Plastic gloves (optional)
Spray a baking dish with non-stick coating spray (I used a 9x9 inch pan, but it depends on the size of the fish).
Preheat oven to 375 degrees.
Arrange the fish in the baking dish and pour over the sauteed mixture.
I baked mine for 15 minutes, then turned the fish over and baked for another 30 minutes. The fish should be white and flake when you pull on it with a fork when done.
Might not be a good idea to watch man eating fish movies shortly before or thereafter.