10 Minute Herbed Tilapia (or Any Whitefish)

Good, easy, food.  It can be the subject of awe and guilt–at the same time.  As in (she frowns to herself) “What do you mean you don’t have time for a complex dinner–you cooked from scratch when you worked full time.”  herbed-tilapia-plated
This recipe for easy herbed tilapia is as tasty as a big complex dish–and it’s also healthy and efficient.   What if we rev up the awe and ramp down the guilt?  

A few years back, I left the business world, tired of juggling the requirements of a corporate career with needs of a dying father and growing children.  I figured, “as long as we can still eat great food…” 

And so I made cupcakes from scratch and canned and preserved. Herbed-Tilapia-closeup

But along the way, I lost sight of one of my principles:  Good, healthy, whole foods can also be efficient.  With a summer of juggling the needs of three busy kids (two jobs each for my older two), efficient is back on the menu!

To make this dish even more practical, I often look for fish that is individually quick frozen–you don’t need to plan ahead then since you can just pop the packages briefly in cool water to thaw.   Then dot with butter, sprinkle with herbs and bake until flaky.  herbed-tilapia-prep herbed-tilapia-in-pan

Although I call the recipe Herbed Tilapia, it is suitable for any mild white fish.  I have personally tried it with tilapia, sole and cod (which takes a smidge longer to cook since it is usually thicker).sole

For the rest of the summer, I’ve decided that I’m still going to eat great food–just with a big focus on practical.  I’m going back to another one of my favorite professional adages, just because you can, doesn’t mean you should!herbed-tilapia-take-bite

Easy Herbed Tilapia
Serves 4
Dotted with butter and sprinkled with herbs, easy herbed tilapia is a tasty and healthy dish, ready in 10 minutes. Good with any mild whitefish.
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Prep Time
3 min
Cook Time
7 min
Total Time
10 min
Prep Time
3 min
Cook Time
7 min
Total Time
10 min
153 calories
1 g
66 g
4 g
30 g
1 g
116 g
103 g
0 g
0 g
2 g
Nutrition Facts
Serving Size
116g
Servings
4
Amount Per Serving
Calories 153
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 66mg
22%
Sodium 103mg
4%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
1%
Sugars 0g
Protein 30g
Vitamin A
1%
Vitamin C
0%
Calcium
3%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb tilapia fillets (or sole or other mild whitefish)
  2. 1/2 T butter, softened
  3. 1 t oregano
  4. 1 t dried minced onion
  5. salt, pepper to taste
  6. non-stick cooking spray, such as Pam
Instructions
  1. Spray baking dish with non-stick cooking spray. Lay fish fillets in pan.
  2. Dot fillets with butter, then sprinkle with herbs, salt and pepper.
  3. Bake at 350 until fish is cooked through and flaky.
beta
calories
153
fat
4g
protein
30g
carbs
1g
more
Art of Natural Living http://artofnaturalliving.com/
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8 thoughts on “10 Minute Herbed Tilapia (or Any Whitefish)

  1. grace

    i’ve been told that tilapia is the best fish to try when you think you don’t like fish, and i’m pretty sure i don’t like fish. you’ve made this look quite tasty though, and it’s so easy!

    1. Inger

      The fillet of sole is quite mild as well Grace. If you decide to give this a try, I would recommend that you remove any fat, which is darker in color and carries most of the “fishy” taste, before cooking. (The sole I used this time had none, but most Tilapia will have a little.)

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