Easy Tilapia Fish Recipes for Busy Moms and Dads

Tilapia’s unassuming flavor is one of the reasons that this versatile white fish is so popular. With over 100 species of tilapia, its long history of breeding has now brought this member of the cichlid family from the waters of Africa into fresh water farming ranking it fifth in the world of fish produced through fish farming.

Taiwan is one of the main sources of the tilapia market in the United States providing approximately 50% of the bland flavored fish to U.S. restaurants and fish markets. China, Egypt and South American countries, such as Honduras, are also leading tilapia markets, exporting the warm water fish to the U.S. and other countries.

The health benefits of adding fish to one’s diet has been recommended by the American Heart Association for decades. Fish provide omega-3 fish oil which helps to lower cholesterol resulting in early prevention of heart diseases such as atherosclerosis, or hardening of the arteries. Placque formed on the inside of the vessel carrying the blood creates a narrow passage way which creates pressure as the heart attempts to keep the blood flowing. Clear arteries can enhance healthier blood pressure measurements. Additionally, the fish oil has an anti-inflammatory response for those suffering from arthritis.

The controversy with consuming farmed tilapia versus wild tilapia is that the farmed fish are being fed soy and corn which decreases the effects of the total omega-3 fish oil. Comparatively, fish that live off of plants and that grow at a slower, natural rate have higher levels of fish oil.

Regardless of whether you choose to eat tilapia or use another white fish source, here are two healthy, low calorie and easy recipes to enjoy.

Curry paste combined with lime juice are the main ingredients of this fish recipe.

Ingredients:

Four tilapia fillets, approximately 4 oz each

1 T of red curry paste (may use more for a spicier flavor)

¼ cup lime juice-fresh or bottled

To Make:

Preheat oven to 350 degrees

Spray a casserole dish with nonstick cooking spray

Place the tilapia in a single layer in the casserole dish

Mix the curry paste thoroughly with the lime juice

Pour the sauce over the fish

Bake in the oven for 20 minutes or until the fish flakes and is cooked through.

Makes 4 adult servings

Ingredients:

4 (4 oz) tilapia

8 soft tortilla shells

1 cup salsa-from the store or use your favorite salsa recipe

1 Cup shredded cheddar or Monterey Jack cheese

Chopped black olives

Chopped onions (optional)

Lime juice-approximately ¼ cup

To make:

Heat the oven to 350 degrees

Spray a casserole dish with nonstick cooking spray

Pour lime juice over the tilapia to keep it moist as it cooks

Cook the tilapia for approximately 20-30 minutes until it flakes easily

Shred the tilapia with a fork

Warm the tortilla shells before serving

Place the tilapia, salsa, cheese, onions, and black olives in each tortilla shell

Enjoy!