About

• High in healthy omega-3 fatty acids and potassium, with 145 calories in a 4-ounce serving, tilapia is a fish you can turn to often for a quick, midweek dinner. Tilapia stays tender no matter what method of cooking you use, because its muscles, unlike those in meat, are short, with little connective tissue between them. The short muscle bundles are what you see flaking after cooking tilapia.

Baked

• Begin any tilapia recipe by seasoning the fish with salt and pepper on both sides. For simple baking, lay the fish in a buttered dish and bake at 400 degrees Fahrenheit for about 10 minutes. For a more elaborate dish, cover each fillet with a few tablespoons of your favorite stuffing mixture and roll the fillet up. Stuffed fillets take 20 to 25 minutes to cook in a 400 F oven.

Broiled

• Even out the thickness of a fillet by tucking under any thin tail pieces to ensure even cooking. Place the broiling pan 4 to 6 inches from the heat, and brush the fish with butter. Or top the fillet with a coating of Parmesan cheese, herbs and a few tablespoons of sour cream mixed with mayonnaise for a more elegant dish. Cook the fish until the top gets a bit browned, for 5 to 8 minutes.

Variations

• Either baked or broiled, mild tilapia pairs well with a variety of flavors and textures. Topped with a sauce of lime juice, fish sauce and sugar, it becomes a Vietnamese dish. Or serve it Mexican style with tomatillos and black beans. For an American classic, bread the fish by dipping it in flour, an egg wash and seasoned bread crumbs before baking it in a 475 F oven and serving it with tartar sauce and a side of coleslaw.