Frozen Tilapia Skinless & Boneless Fillets

Tilapia is a fresh water fish that is very mild and slight sweet. Its flesh is white cooked or raw. Due to its tasteless nature, Tilapia is very versatile for cooking. You can season and flavor Tilpaia with almost anything and it’ll taste great!

Ingredients:
2 lbs. Tilapia Fillets
1 medium Onion, minced
2 cloves Garlic, minced
2 tbs. Olive Oil
1 tbs. each dried Basil and Oregano
1/4 cup White Wine
1 lb. peeled diced Tomatoes (canned is fine)
Salt and White Pepper
Corn Starch mixed with water
Rinse Tilapia fillets under cold water and let drain.
Preheat oven to 350 degrees.

Sauté Onions and Garlic in Olive Oil until Onion is translucent.

Add White Wine, Basil and Oregano. Simmer for 1 minute.

Add diced Tomatoes (with juice). Simmer for 2 to 3 minutes.
Season to taste with Salt and White Pepper.
Thicken slightly with Corn Starch mixture.

Arrange Tilapia fillets on lightly greased baking pan.
Cover with Tomato mixture. Bake at 350° until Tilapia flakes easily.

Serves 4

Recipe courtesy of:
Chef Mark
The Shrimp Box Restaurant
Point Pleasant, NJ
Nutritional data for Fresh Tilapia
100 g edible weight:
Calories……………….79.3 kcal
Protein………………..18 g
Total lipid (fat)…..1.5 g
Omega-3……………..0.3 mg

Recommended Cooking Methods
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