Ensure Moist Tenderness

• Tilapia fillets can be fork-tender and moist even when oven-baked at high temperatures. Fillets less than ½-inch thick need not be turned and can be cooked at 425 degrees Fahrenheit until all transparency is gone, usually about 12 to 15 minutes. Before baking tilapia, baste it generously with garlic butter or an herb-seasoned olive oil paste. Squirt a little lime juice on the finished fish, or sprinkle fillets with Parmesan cheese.

Enhance Health Benefits

• A healthy white fish, tilapia doesn’t need butter or oil as a flavor-bond during cooking. Marinate the fish for a few minutes in fresh citrus juice and onions or garlic, then grill tilapia fillets that are wrapped in foil and surrounded by nutritious fresh vegetables. Tilapia is done when it’s white and flaky, with an internal temperature of 145 degrees Fahrenheit. Serve it with a low-fat cream sauce or seasoned Greek yogurt.

Add Flavor

• Tilapia’s mild flavor makes it a good candidate for your favorite flavor enhancements. Go big and bold by baking your fish with lots of curry, lime or cilantro, with jalapeno salsa or in sesame oil for a Thai tang. Or broil tilapia with plain garlic butter or topped in subtle but distinctive seasonings, such as tarragon, celery salt or coconut.

Enjoy Quick Convenience

• Oil-brushed and broiled, your versatile tilapia fillets can make the journey from your refrigerator to your dinner table in less than eight minutes. Add a sprinkling of sage or basil and cook your fish alongside sweet potato fries. Serve it with seasoned brown rice or stir-fried vegetables.