Baked Whole Tilapia with Butter & Herbs

Recently fresh tilapia has become available in British supermarkets.

The fish is old news to Asia and USA, who have been exporting the frozen goods to UK. Now The Fish Company started farming tilapia in Yorkshire and Lincolnshire and the fish are fed 100% GM free food.

There are plenty of good things about tilapia. For example, it is:

  • Usually cheaper than other fish
  • Available all year round
  • British produce
  • Fed on sustainable feed
  • Not hormone treated
  • Full of protein
  • Low in fat

Before you rush out to buy a pile of the stuff, hold your horses! If something sounds too good to be true, there is usually a catch.

Wikipedia, Science Daily and other sites suggest that eating tilapia could actually be bad for your health. It appears to contain more omega-6 then omega-3 oils, and this particular cocktail can potentially affect a human’s metabolism. Of course, there are others who don’t agree at all.

The reality is that scientific minds are always going to differ so the choice is up to you whether you eat it or not. My rule of thumb? Eat all things in moderation.

Some people loathe the “muddy” taste of tilapia and others don’t have a problem with it. This recipe is plain and simple to follow and allows you to experience the fish’s full flavours. Why not try it and let me know what you think?

Download and/or print the recipe! Click HERE.

Baked Whole Tilapia with Butter & Herbs
A fish, called Tilapia, is becoming more commonly available in the UK.
Recipe by: Michelle Minnaar
Published: 25 November 2011
Prep Time: 10 minutes
Cooking Time: 30 minutes
Total Cooking Time: 40 minutes
Weight Watchers Recipe: 16 ProPoints, Per Serving: 8 ProPoints
Serving size: 127.2g, Calories per serving: 195, Fat per serving: 12.5g
Serves 2

30g (2 tbsp) butter, plus extra to grease

2 whole tilapia, cleaned and de-scaled

60ml (4 tbsp) mixed herbs

  1. Preheat the oven to 200°C (fan 180°C/400°F/gas 6).
  2. Line a roasting tin large enough to hold the fish with a lightly buttered sheet of foil.
  3. Rub the fish inside and out with salt and pepper and put in the foil-lined tin.
  4. Mix the butter and herbs then spread half the butter mixture inside each fish.
  5. Cover the tilapia with foil and bake for 20-30 minutes or until the thickest part flakes easily when tested with a knife.
  6. Carefully lift the fish on to a board and peel away the skin from the upper surface, the turn it around and remove the skin from the other side. Serve immediately.
Serving Suggestion
  • Serve with a crispy salad and a jacket potato.
  • In this case I used just tarragon but you can use the following herbs too: chervil, thyme, oregano and parsley.

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  1. Konnie says

    here in the states it’s mostly sold frozen. here is the first recipe the grocery store was handing out when
    it first started being sold here in the midwest.

    baking dish.
    1/2 c. lemon juice in the bottom of the dish
    place frozen fillets in the bottom next to each other, not stacked.
    sprinkle with paprika and dried chives
    cover with creamy white italian salad dressing
    cover with aluminum foil
    bake for 45 minutes at 350 degrees.

    my kids loved it, and a no fuss meal.

  2. says

    I never tried Tilapia other than fried. The crispy fried type is a knockout in our Fish Friday Dinners. I am intrigued by this new way of serving this fish. I think I will try this out some time. I would love to taste the garlic butter sauce. Thanks for opening new avenues to this fish :0)

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