Categories: Eats, Life Style

Zesty Broiled Tilapia

Hey, What’s Cookin’?

Fish is going to be what’s for dinner on Friday for many people in upcoming weeks–and that’s a great thing! Fish is about the lowest-calorie protein source you can enjoy, and wild-caught Tilapia–today’s featured fish–is no exception. Tilapia is a hardy, herbivorous fish that feeds on algae or small aquatic plant cells. Its diet, plus its relatively short life span, make it a low-mercury choice. The high-risk group of pregnant women and children under 5 can safely eat 12 oz. of tilapia a week.

Tilapia is currently the fourth most popular type of fish behind tuna, salmon and Alaskan pollock. Tilapia is so popular because it is a mild flavored, white-fleshed fish that is available throughout the year at a competitive price. The most popular product form is skinless and boneless fillets ranging in size from 3 to 9 ounces (5 to 7 ounce fillets are the most common). A 3-oz portion of tilapia is only 120 calories, with 22 grams of protein and only 2.5 grams of fat.  Following is a recipe that will have your dinner on the table in no time!

Zesty Broiled Tilapia

Adapted from a recipe in BH&G
Serves: 4


  • 2 tbs olive oil, plus extra for greasing broiler pan
  • 2 tbs lime juice
  • 1 tbs fresh ginger, finely grated
  • 1 tsp ground coriander
  • 1/2 tsp ground turmeric
  • 1/4 tsp cayenne pepper (use 1/2 tsp if you can take the heat!)
  • 4 wild-caught tilapia fillets, each about 6 oz for a total of 1-1/2 lbs. Flounder or cod are good substitutes.
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 tbs fresh cilantro, chopped (optional)
  • lime wedges, for serving


  1. Position an oven rack so it is 4 inches from the top heat source. Preheat broiler.
  2. In a small bowl, combine the 2 tbs olive oil, lime juice, ginger, coriander, turmeric, and cayenne. Mix well.
  3. Line a broiler pan with foil; grease lightly with extra olive oil. Place the fish on the foil skin side down.
  4. Using a pastry brush, generously spread the tops of the fillets with the oil/spice mixture; then sprinkle the fillets with the salt and pepper.
  5. Place pan in oven and broil fish for 8-10 minutes, or until fish flakes easily.
  6. Serve fish sprinkled with cilantro and extra lime juice, if desired.


For your vegetables, asparagus pairs nicely with fish. Lightly brush the asparagus with oil, sprinkle with salt/pepper, and broil it while you are preparing the fish fillets. And a side of cauliflower rice is always tasty! Or have mashed turnips for a change of pace.



Photograph via BH&G

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