Baked Whole Tilapia

If you have approximately 30 minutes to spend in the kitchen, Baked Whole Tilapia might be a super gluten free, dairy free, paleolithic, and primal recipe to try. For $1.74 per serving, this recipe covers 10% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 105 calories, 18g of protein, and 3g of fat each. Many people made this recipe, and 188 would say it hit the spot. This recipe from Eating Richly requires cider vinegar, fresh dill, garlic cloves, and tilapia. It works well as a main course. Overall, this recipe earns a spectacular spoonacular score of 80%. If you like this recipe, take a look at these similar recipes: Baked Tilapia, Whole Baked Tilapia, and Baked Tilapia.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 20 minutes

 

Ingredients:

1/4 cup cider vinegar

1 Tbs chopped fresh dill

4 garlic cloves

1/4 cup mustard

1/2 tsp olive oil

2 parsley sprigs

2 whole tilapia, cleaned and scaled

Equipment:

oven

whisk

bowl

baking pan

aluminum foil

Cooking instruction summary:

Preheat the oven to 400 degrees.Rinse the fish and pat very dry. Make two slashes into the skin on each side of the fish.Whisk together the cider vinegar, mustard and dill in a medium sized bowl. Place two cloves of garlic and a sprig of parsley into the cavity of each fish. Place the fish in the bowl and turn to coat in the vinegar mixture.Use two pieces of foil to form two sections in a baking dish. Rub the foil with olive oil.Place one fish in each section and drizzle remaining vinegar mixture into the fish cavity and the slashes on the top side of the fish.Bake 15-20 minutes until the fish flakes easily with a fork (thickest part of fish should be 135 degrees). Fish will continue cooking five minutes after you remove it from the oven.

 

Step by step:


1. Preheat the oven to 400 degrees.Rinse the fish and pat very dry. Make two slashes into the skin on each side of the fish.

2. Whisk together the cider vinegar, mustard and dill in a medium sized bowl.

3. Place two cloves of garlic and a sprig of parsley into the cavity of each fish.

4. Place the fish in the bowl and turn to coat in the vinegar mixture.Use two pieces of foil to form two sections in a baking dish. Rub the foil with olive oil.

5. Place one fish in each section and drizzle remaining vinegar mixture into the fish cavity and the slashes on the top side of the fish.

6. Bake 15-20 minutes until the fish flakes easily with a fork (thickest part of fish should be 135 degrees). Fish will continue cooking five minutes after you remove it from the oven.


Nutrition Information:

Quickview
104k Calories
17g Protein
2g Total Fat
2g Carbs
17% Health Score
Limit These
Calories
104k
5%

Fat
2g
4%

  Saturated Fat
0.62g
4%

Carbohydrates
2g
1%

  Sugar
0.23g
0%

Cholesterol
42mg
14%

Sodium
222mg
10%

Get Enough Of These
Protein
17g
36%

Selenium
41µg
59%

Vitamin B12
1µg
22%

Vitamin D
2µg
18%

Vitamin B3
3mg
17%

Phosphorus
167mg
17%

Vitamin K
10µg
10%

Manganese
0.19mg
9%

Vitamin B6
0.19mg
9%

Potassium
304mg
9%

Magnesium
32mg
8%

Vitamin B1
0.09mg
6%

Folate
22µg
6%

Vitamin B5
0.48mg
5%

Iron
0.83mg
5%

Copper
0.09mg
4%

Vitamin B2
0.06mg
4%

Vitamin E
0.48mg
3%

Zinc
0.43mg
3%

Calcium
24mg
2%

Fiber
0.6g
2%

Vitamin C
1mg
2%

Vitamin A
61IU
1%

covered percent of daily need
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Food Trivia

Worcestershire sauce is made from dissolved fish. (adsbygoogle = window.adsbygoogle || []).push({})

Food Joke

Dear Santa, I've been a good mom all year. I've fed, cleaned, and cuddled my two children on demand, visited the doctor's office more than my doctor, sold sixty-two cases of candy bars to raise money to plant a shade tree on the school playground and figured out how to attach nine patches onto my daughter's girl scout sash with staples and a glue gun. I was hoping you could spread my list out over several Christmases, since I had to write this letter with my son's red crayon, on the back of a receipt in the laundry room between cycles, and who knows when I'll find anymore free time in the next 18 years. Here are my Christmas wishes: I'd like a pair of legs that don't ache after a day of chasing kids and arms that don't flap in the breeze, but are strong enough to carry a screaming toddler out of the candy aisle in the grocery store. I'd also like a waist, since I lost mine somewhere in the seventh month of my last pregnancy. If you're hauling big ticket items this year, I'd like a car with fingerprint resistant windows and a radio that only plays adult music; a television that doesn't broadcast any programs containing talking animals, and a refrigerator with a secret compartment behind the crisper where I can hide to talk on the phone. On the practical side, I could use a talking daughter doll that says, "Yes, Mommy" to boost my parental confidence, along with one potty-trained toddler, two kids who don't fight, and three pairs of jeans that will zip all the way up without the use of power tools. I could also use a recording of Tibetan monks chanting, "Don't eat in the living room" and "Take your hands off your brother", because my voice seems to be just out of my children's hearing range and can only be heard by the dog. And please don't forget the Playdoh Travel Pak, the hottest stocking stuffer this year for mothers of preschoolers. It comes in three fluorescent colors and is guaranteed to crumble on any carpet making the In-law's house seem just like mine. If it's too late to find any of these products, I'd settle for enough time to brush my teeth and comb my hair in the same morning, or the luxury of eating food warmer than room temperature without it being served in a Styrofoam container. If you don't mind I could also use a few Christmas miracles to brighten the holiday season. Would it be too much trouble to declare ketchup a vegetable? It will clear my conscience immensely. It would be helpful if you could coerce my children to help around the house without demanding payment as if they were the bosses of an organized crime family; or if my toddler didn't look so cute sneaking downstairs to eat contraband ice cream in his pajamas at midnight. Well, Santa, the buzzer on the dryer is ringing and my son saw my feet under the laundry room door. I think he wants his crayon back. Have a safe trip and remember to leave your wet boots by the chimney and come in and dry off by the fire so you don't catch cold. Help yourself to cookies on the table, but don't eat too many or leave crumbs on the carpet. Yours always... Mom PS: One more thing...you can cancel all my requests if you can keep my children young enough to believe in Santa.

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