Tilapia recipes aren't just for adults -- this healthful choice can also be something kids love. It is a mild fish, which means it's convenient to sneak in foods as a dietary supply of fish for children without tasting "fishy". Tilapia, particularly fresh, is an excellent source of nutrients for growing bodies: it consists of fiber, niacin, phosphorus, protein, selenium, vitamin B12 and potassium. Plus, it is really low in sodium, carbohydrates, and fat.
For a simple tilapia recipe that can be dished up alongside vegetables, try:
Fried Tilapia
- 4 tilapia fillets
- salt & pepper as much as necessary
- olive oil
- 1/2 c seasoned multigrain breadcrumbs
Just cover tilapia lightly with oil and breadcrumbs, spread with salt & pepper, and fry for 2 minutes each side.
There are fun inventive tilapia recipes too; why not supply tilapia with zest, plus the added health benefits of olive oil and oranges?
Zesty Baked Tilapia Dish
- 1 1/2 pounds tilapia fillets
- 2 oranges
- 2 tsp orange zest
- ¼ c fresh lemon juice
- ¾ teaspoon fresh dill, chopped
- 1 1/2 teaspoon salt
- pepper to taste
- 1 pint grape tomatoes, cut lengthwise
- 2 cup orzo pasta
- 2 tsp olive oil
- 1/2 c low-fat feta cheese
Orange juice and zest, chop dill, and cut the tomatoes. Put tilapia in Pyrex baking pan, pour orange juice on the top with salt & pepper, followed by orange zest, dill, and tomatoes. Cover up with aluminum foil. Cook in the oven for approximately 17 minutes, or until fillets are opaque.
At the same time, cook the orzo. Place cooked orzo in container with olive oil, mix, add a bit of the feta and salt, and serve up with the zesty orange baked tilapia.
Keep feeding your children with tilapia recipes they'll love and they'll never find out they're obtaining their intake of nutritious fish.
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