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

We eat 300 million portions of fish and chips in Britain each year.

Food Joke

Roy Collette and his brother-in-law have been exchanging the same pair of pants as a Christmas present for 11 years-- and each time the package gets harder to open. This year the pants came wrapped in a car mashed into a 3-foot cube. The trousers are in the glove compartment of a 1974 Gremlin. Now Collette's plotting his revenge -- if he can get them out. It all started when Collette received a pair of moleskin trousers from his brother-in-law, Larry Kunkel of Bensenville, Illinois. Kunkel's mother had given her son the britches when he was a college student. He wore them a few times, but they froze stiff in cold weather and he didn't like them. So he gave them to Collette. Collette, who called the moleskins "miserable," wore them three times, then wrapped them up and gave them back to Kunkel for Christmas the next year. The friendly exchange continued routinely until Collette twisted the pants tightly, stuffed them into a 3-foot-long, 1-inch wide tube and gave them back to Kunkel. The next Christmas, Kunkel compressed the pants into a 7-inch square, wrapped them with wire and gave the "bale" to Collette. Not to be outdone, the next year Collette put the pants into a 2-foot-square crate filled with stones, nailed it shut, banded it with steel and gave the trusty trousers back to Kunkel. The brothers agreed to end the caper if the trousers were damaged. But they were as careful as they were clever. Kunkel had the pants mounted inside an insulated window that had a 20-year guarantee and shipped them off to Collette. Collette broke the glass, recovered the trousers, stuffed them into a 5-inch coffee can and soldered it shut. The can was put in a 5-gallon container filled with concrete and reinforcing rods and given to Kunkel the following Christmas. Two years ago, Kunkel installed the pants in a 225 pound homemade steel ashtray made from 8-inch steel casings and etched Collette's name on the side. Collette had some trouble retrieving the treasured trousers, but succeeded without burning them with a cutting torch. Last Christmas, Collette found a 600-pound safe and hauled it to Viracon Inc. in Owatonna, where the shipping department decorated it with red and green stripes, put the pants inside and welded the safe shut. The safe was then shipped to Kunkel, who is the plant manager for Viracon's outlet in Bensenville. Last week, the pants were trucked to Owatonna, 55 miles south of Minneapolis, in a drab green, 3-foot cube that once was a car with 95,000 miles on it. A note attached to the 2,000-pound scrunched car advised Collette that the pants were inside the glove compartment. "This will take some planning," Collette said. "I will definitely get them out. I'm confident." But he's waiting until January to think about how to recover the bothersome britches. "Wait until next year," he warned. "I'm on the offensive again."

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