Baked Tilapia | Simple Recipes And Health Benefits

Tilapia fish is one of tasty, inexpensive and a rich source of protein. Tilapia is regarded as the second most farmed fish in the world. Basically, It originates in Africa and also in the Middle East. It became popular globally when scientists tell its innumerable health benefits. It germinates quickly and does not require any type of fancy cultural conditions. Baked Tilapia is one of the best and healthy dishes made from tilapia fish.

Baked Tilapia | Simple Recipes And Health Benefits

Baked Tilapia

Tilapia belongs from cichlid species. It is regarded as freshwater fish that found in ponds, river, and lakes at warm temperatures and it consumes a mild taste. It looks like a sunfish which has lateral stripes and a long dorsal fin.


Tilapia fish is full of protein, having low calories, and a rich source of vitamins and minerals. Now it’s time to see its nutritional profile.


1 tilapia contains
Calories – 36
Protein – 7.3g
Total Fat – 0.7g
Omega-3 fatty acids – 67.2g
Omega-6 fatty acids – 84g
Carbs – 0 grams
Calcium – 3.9mg
Magnesium – 9.5mg
Potassium – 106mg
Selenium – 15.2mg
Vitamin E – 0.2mg
Niacin – 1.3mg
Folate – 1.7mcg
Vitamin B12 – 0.5 mcg
Pantothenic acid – 0.2mg

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Health Benefits Of Baked Tilapia

1. Beneficial For Bones

Baked Tilapia fish is best for your bones. It consumes minerals like calcium and phosphorus that are basically used for bone growth and maintenance. Studies show that tilapia fish type 1 is mostly useful for regenerative medicine.

It shows good results in regaining bone cells and it is also used as a scaffolding biomaterial used in the dental field.

2. Useful To Prevent Cancer

After comparing it from other species of fish, tilapia fish is full of selenium and some other antioxidants that prevent us from cancer and also prevent us from heart-related diseases. Selenium is used to reduce the free radical activity happen in the body as well as it also makes you less habitual of oxidation stress.

Some scientists also found that heparin has anti-inflammatory effects and it can be used as the best treatment for cancer.

3. Beneficial For The Brain

Eating of Baked tilapia can help in increment of brain function. This is all because it contains omega- 3s in high quantity and can also increase your neurological function and can have neuroprotective properties. Baked tilapia is also filled with selenium and is used to protect your mind from various diseases like Alzheimer’s, epilepsy.

It raises the flow of oxygen to your brain, which helps in the proper balancing of flow of fluids in your full body. Baked tilapia not only rich in nutrients but it also makes your brain to think with clarity.

4. Prevent You From Heart Disease

One more advantage of eating Baked tilapia is that it is good for your heart. But you should also aware that it is wild tilapia, not the aquacultured Baked tilapia that eat chemically generated food and since it is imbalanced in the ratio of omega-3,omega-6, and fatty acid.

Wild tilapias contain more omega-3 and fatty acids as compared to the cultured ones. A recent study shows that omega-3s is useful in the reduction of high blood pressure and also prevent you from heart attacks and strokes.

5. Reduce Aging Effect

Baked tilapia also a rich source of antioxidants mixed with vitamins C and E that are beneficial for your skin. This improves your complexion level and also made your skin radiant. Both the above vitamins and a portion of antioxidants, help to reduce the harmful free radicals, therefore Baked tilapia also help you to reduce inflammation and stress.

It also prevents your skin from photodamage. Since your skin, bones, organs, and cells always remain healthy and effective.

As we talk about the benefits of “Baked Tilapia” now it’s your turn to eat and prepare “Baked tilapia” and make your body healthy, effective and full of affection.

Now we are going to tell you few recipes of different types of “Baked tilapia”.

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Baked Tilapia

Baked Tilapia


● 4 of tilapia fillets
● 2 tbsp olive oil
● One tbsp unsalted butter
● 1 tbsp lemon juice
● One cup broccoli
● 1 cup chopped carrot
● One tbsp chili flakes
● Salt to taste


1. Make your oven preheated over to 135°F.
2. Fix the parchment paper over the baking tray.
3. Now take a bowl, add tilapia fillet and other vegetable mixed with olive oil, butter, lemon juice now add chili flakes and salt to it.
4. Place all that stuff into your baking tray.
5. No cover it and wait for few minutes for baking it for 2-3 minutes.

This is how your Baked tilapia is ready to serve.

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Lemon With Garlic Baked Tilapia

Baked Tilapia

It is also as same simply baked tilapia but only the difference is that it also contains garlic and lemon with some herbs also.


● 4 oz tilapia fillets
● One tbsp butter
● 1 tbsp finely chopped garlic
● 2 tbsp lemon juice
● 1 tbsp chopped parsley
● Salt to taste
● ½ tsp pepper


1. Preheat your oven to 135°F.
2. Coat your baking tray with parchment paper.
3. Mix the tilapia fillets in lemon juice, a pinch of salt, a pinch of pepper, and garlic.

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