Broiled Tilapia

By Site Admin

Ingredients
  • Serves 4

  • 4 tilapia fillets (6 oz. each)

  • Salt and pepper

  • 2 tablespoons olive oil

  • 2 tablespoons lime juice

  • 1 tablespoon Asian fish sauce

  • 2 tablespoons chopped fresh dill

  • 1 teaspoon dried dill weed

  • 1 teaspoon ground turmeric

  • 1 teaspoon minced garlic

  • 3 tablespoons sliced green onions

Directions
  1. Rinse tilapia and pat dry. Sprinkle with salt and pepper.

  2. In a wide bowl, mix olive oil, lime juice, fish sauce, fresh and dried dill, turmeric, garlic, and green onions. Add tilapia; turn to coat well. Cover and chill at least 1 hour or up to 1 day.

  3. Place tilapia in a single layer on a foil-lined baking sheet. Broil 6 inches from heat until fish is opaque but still moist-looking in center of thickest part, 8 to 10 minutes. Serve hot


Nutritional Facts

Servings
4
Calories
216 (36% from fat)
Protein
32g
Fat
8.7g (sat 1.7)
Carbohydrate
2.4g
Fiber
0.1g
Sodium
212mg
Cholesterol
83mg

tilapia fish and seafood

2 replies

sklinaz
sklinaz 2011-07-12 14:10:47 -0500 Report

I eat tilapia a couple of times a month so will definitely try this recipe. I did want to note for those new to eating tilapia that while it is a good choice for lean protein it is not a good source of Omega-3 fatty acids. There have also been some reports that it could be detrimental to those of us with heart disease. A 2008 study done by Wake Forest University School of Medicine reported tilapia is higher in Omega-6 fatty acids that have been shown to cause inflammation in the heart and other body tissues and organs. I could not find any studies that definitively link tilapia to increased problems for heart disease patients so I am keeping it in my rotation of fish dishes. Check out the links below for more information on the Omega-6 fatty acids in tilapia.

http://www.sciencedaily.com/releases/2008/07/...
http://www.mayoclinic.com/health/tilapia/MY00167