top of page

Feeling Frugal?! Buy This Fish For Din Din

Just 3 Ingredients Tasty Oven Baked Tilapia in 10 min (4 min 5 sec)

Tilapia, a popular freshwater fish, is not only delicious but also boasts an impressive nutritional profile. It's a fantastic choice for anyone looking to add lean protein to their diet without the added calories or fats that come with other meat options. 

Tilapia is often less expensive compared to other types of fish due to several factors related to its farming and supply chain efficiencies:

1. Efficient Farming Practices: Tilapia is one of the most easily farmed fish due to its hardiness and adaptability. It can thrive in diverse water conditions and has a fast growth rate, reaching market size quicker than many other fish. This reduces the time and resources needed for their cultivation.

2. High Survival Rate: Tilapia has a strong resistance to disease and can be raised in high-density conditions without significant health issues. This leads to lower mortality rates during farming, which in turn ensures a more consistent and abundant supply.

3. Feed Conversion Ratio: Tilapia can be fed on a vegetarian diet, which is cheaper and more sustainable than the fish-based or high-protein diets required by many other fish species. They also have an efficient feed conversion ratio, meaning they need less feed to gain weight. This contributes significantly to the lower costs of production.

4. Global Production: Tilapia is farmed globally, with major producers in China, Indonesia, and Egypt, among other countries. The wide geographic distribution of tilapia farms contributes to a stable global supply and competitive pricing.

5. Less Overfishing Concerns: Unlike wild-caught fish, where overfishing can lead to scarcity and higher prices, tilapia is predominantly farm-raised. This controlled environment farming allows for steady production without depleting natural stocks, helping keep prices lower.

6. Lower Processing and Transportation Costs: The processing of tilapia is relatively straightforward and automated due to its uniform size and shape. Additionally, because it is farm-raised globally, it can often be processed and sold in the same region, reducing transportation costs.

These factors combine to make tilapia an economical choice for consumers, providing a budget-friendly option that is both nutritious and sustainable.

Nutritional Highlights of Tilapia

- High in Protein: Tilapia is an excellent source of protein, which is vital for muscle building, repair, and overall bodily functions. Protein also aids in satiety, helping you feel full longer.


- Low in Calories: With just around 128 calories per 3.5-ounce serving, tilapia is a superb option for those managing their calorie intake.

- Rich in Various Nutrients: Tilapia provides important vitamins and minerals, including vitamin B12, niacin, phosphorus, selenium, and potassium. These nutrients are essential for energy production, brain health, and maintaining organs' functions.

- Omega-3 Fatty Acids: While it’s lower in omega-3 fats than fatty fish like salmon, tilapia still contributes a healthy amount of these essential fats, which are known for their anti-inflammatory properties and benefits to heart health.

Simple Baked Tilapia Recipe

This recipe for baked tilapia is straightforward, requiring minimal ingredients but delivering a punch of flavor. It's perfect for a quick weeknight dinner or a nutritious meal any time.


- 4 tilapia filets (about 6 ounces each)

- 2 tablespoons of olive oil

- 2 cloves garlic, minced

- 1 teaspoon of dried basil

- 1 teaspoon of salt

- 1 teaspoon of black pepper

- 1 tablespoon lemon juice

- Fresh parsley, chopped (for garnish)

- Lemon slices (for serving)


1. Preheat the Oven: Start by heating your oven to 400°F (200°C), which allows for a nice, even bake that locks in the fish's moisture and flavor.

2. Prepare the Seasoning: In a small bowl, mix the olive oil, minced garlic, dried basil, salt, pepper, and lemon juice. This mixture will be the flavor base that gives the tilapia its delicious taste.

3. Season the Fish: Arrange the tilapia filets in a single layer on a baking dish lined with parchment paper. Brush the olive oil and herb mixture over each filet, ensuring they are well-coated.

4. Bake the Tilapia: Place the baking dish in the oven and bake for about 10-12 minutes, or until the fish flakes easily with a fork. The exact cooking time can depend on the thickness of the filets.

5. Garnish and Serve: Once done, remove the tilapia from the oven. Garnish with freshly chopped parsley and serve with lemon slices for an extra zing.

Serving Suggestions

Pair your baked tilapia with a side of steamed vegetables like broccoli or asparagus and a serving of quinoa or brown rice for a balanced meal. For a low-carb option, opt for a mixed green salad dressed with vinaigrette.

Baked tilapia is not just easy to prepare but also packs a nutritional punch that can support a healthy diet without sacrificing flavor. This fish is versatile, pairing well with a variety of flavors and side dishes, making it a staple for anyone looking for a nutritious meal option. Give this recipe a try and enjoy the many benefits that tilapia has to offer!

Get After It!!



bottom of page