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  1. #1
    Registered User GMLFTMBCIFASLHO's Avatar
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    How do I cooke frozen Tilapia fillets in the oven, without using any oil?

    Complete newb when it comes to cooking. I've finally decided I'm going to learn how to cook frozen tilapia in the oven. Can I just thaw it in the microwave, and then put some ready made seasoning on it, and then place it on a cooking tray, and then cook it in the oven? is it really that simple?

    what setting, temperature, and for how long should i keep it in the oven for? (6 oz of Tilapia fillets)
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  2. #2
    Registered User snorkelman's Avatar
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    There are lots of recipes if you use google.

    A very simple technique I use is to buy some canned, no-salt added diced tomatoes and dump a can or two into a glass dish and add fish and bake. You can tinker around and use various other types of diced tomatoes (such as garlic, orgeano, etc).

    Here is a pic of when I used this technique for salmon.

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  3. #3
    Registered User GMLFTMBCIFASLHO's Avatar
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    that looks really good! thanks!
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  4. #4
    Heavy Deezed. Mean_Bean's Avatar
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    Just use a 2 second spray of PAM, that's what I do if I'm trying to limit my daily fat intake for a given day.
    I few seconds of PAM spray is the equivalent to 1g or 2g of fat, which is nothing really.
    This way, you can still prepare the dish however you'd like, using a variety of different favours.

    White fish is an excellent dish to add tons of flavour to. Let your imagination go.
    Livestrong!
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  5. #5
    Registered User BookMonkey's Avatar
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    I'd recommend doing a sort of poaching pouch method. Basically, you make a pouch using aluminum foil with the fish in it. I personally add a small amount of olive oil with lemon juice and brown mustard (all mixed together before adding). Also some veggies on top.

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  6. #6
    Registered User CDub122's Avatar
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    Originally Posted by BookMonkey View Post
    I'd recommend doing a sort of poaching pouch method. Basically, you make a pouch using aluminum foil with the fish in it. I personally add a small amount of olive oil with lemon juice and brown mustard (all mixed together before adding). Also some veggies on top.
    How long do you cook that for?
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  7. #7
    Banned mrh0rnet's Avatar
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    Originally Posted by BookMonkey View Post
    I'd recommend doing a sort of poaching pouch method. Basically, you make a pouch using aluminum foil with the fish in it. I personally add a small amount of olive oil with lemon juice and brown mustard (all mixed together before adding). Also some veggies on top.

    http://redwhiteandblueberries.com/wp...-fish-oven.jpg
    This is similar to what I do minus the olive oil. A few spices and it generally gives off it's own liquid in the pouch. I leave mine in there on 350 for roughly 50 minutes to keep them from getting hard around the edges.
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  8. #8
    Banned mrh0rnet's Avatar
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    The final product



    About 5 minutes worth of prep
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  9. #9
    Registered User GMLFTMBCIFASLHO's Avatar
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    Looks really good above! I'mg going to follow the same method, thanks for the pics! Will start making this on Monday.
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  10. #10
    Registered User NatK's Avatar
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    If you need to defrost, I would not microwave; instead soak the fish in warm water.
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  11. #11
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    Originally Posted by NatK View Post
    If you need to defrost, I would not microwave; instead soak the fish in warm water.
    Definitely. For me it doesn't even have to be warm though, cool works too. With the fish it only takes about 30 min to thaw as opposed to the lengthy time of chicken/beef.
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  12. #12
    Registered User alero's Avatar
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    I microwave it. Wrap in parchment paper. 5 minutes, flip over, another 5. I season afterwards.
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    I love to cook fish. I thaw mine in warm water as well but I don't like to lose any of the great oils from the fish into the water. So what I do is get a plastic sandwich bag and put some lemon and/or orange juice (very little is needed) into the bag along with the frozen filet, suck all the air out of the bag, then place the bag into some warm water. I will either use hot water and let the bag sit for about 90 minutes, or I will just use room temp water and put it in the fridge to thaw overnight.

    As for baking I usually do around 325F and just check it periodically. I wrap it foil but I put mandarin orange slices or lemon slices on the bottom and top of the filet and wrap the whole thing. The slices keep any of the fish from sticking to the foil, and adds to the flavor. Feel free to add spices as well.
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