Keel frozen. Thaw before cooking.
To Thaw: For best results, thaw Tilapia fillets in a covered pan in the refrigerator for 4-6 hours. For quicker thawing, place fish in an airtight bag or original packaging and submerge in a pan of cold water. Quick thawing can also be done in a microwave, according to manufacturer's instructions. Do not thaw fish at room temperature. Do not refreeze.
To Bake: Preheat over to 400ºF. Place thawed Tilapia fillets in buttered baking dish. Brush fillets with melted butter or olive oil and sprinkle with your favorite seasonings. Bake for 10-12 minutes, until fish flakes easily when tested with a fork. Spoon pan juiced over fillets before serving.
To Saute: Heat 2 tablespoons vegetable oil or butter in a skillet over medium-high heat. Season thawed Tilapia fillets with salt, pepper, and garlic powder, and place in hot skillet. Cook approximately 2-4 minutes on each side until fish flakes easily. For added flavor, sprinkle with lemon juice after turning.
To Microwave: Place thawed Tilapia fillets in a microwave-safe casserole. Sprinkle with your favorite seasoning. Cook at med-high for 4-6 minutes. Turn over halfway through cooking time.
Serving Suggestions: Grilled Tilapia with Pesto: Brush thawed Tilapia fillets with vegetable oil, butter or prepared pesto sauce. Place fillets in oiled fish basket, if desired. Grill over red hot coals 3-4 minutes on each side, until fish flakes easily with a fork. Serve over hot linguine tossed wtih prepared pesto sauce; spoon additional pesto over fish. If desired, serve with sauteed red bell pepper strips or red pepper curls. To make red pepper curls, slice red bell peppers into this strips; trim off most of the flesh. Drop pepper skin strips into cold water. They will curl in approximately one hour.
Serving Size: 4 oz. (112g)
Servings Per Container: 8
Amount Per Serving (% Daily Value*):
Calories from Fat 25
Total Fat 2.5g (4%)
Saturated Fat 1.0g (6%)
Trans Fat 0g
Cholesterol 25mg (8%)
Sodium 230mg (10%)
Total Carbohydrate 0g (0%)
Dietary Fiber 0g (0%)
Vitamin A 0%
Vitamin C 0%
*Percent Daily Values are based on a 2,000 calorie diet.
Although extra care has been taken to remove all bones, some small bones may remain.