Tilapia with Dill and Paprika Recipe
Ingredients
– 4 tilapia fillets (approximately 6 ounces each)
– 2 tablespoons olive oil
– 2 tablespoons fresh dill, chopped (or 2 teaspoons dried dill)
– 1 to 2 teaspoons paprika (sweet or smoked, based on your preference)
– 2 cloves garlic, minced
– 1 lemon, zested and juiced
– Salt and pepper, to taste
– Fresh lemon slices, for garnish
– Optional: Fresh dill sprigs for garnish
DIRECTIONS
1. Begin by thoroughly rinsing the tilapia fillets under cool water. Pat them dry with paper towels, and set them aside. In a small bowl, combine the olive oil, minced garlic, dill, paprika, lemon zest, lemon juice, salt, and pepper. Whisk this mixture until well blended.
2. Place the tilapia fillets in a shallow dish and pour the marinade over them. Ensure the fillets are evenly coated. If time permits, cover the dish with plastic wrap and let it marinate in the refrigerator for at least 30 minutes. However, even a 10-minute marinade can enhance the flavors.
3. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easier cleanup. After the tilapia has marinated, place the fillets on the prepared baking sheet. Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
4. Once cooked, remove the tilapia from the oven. Carefully transfer the fillets to serving plates. Garnish with fresh lemon slices and dill sprigs for an attractive presentation. This dish pairs well with a side of steamed vegetables, rice pilaf, or a fresh garden salad.
Variations to Consider
While the dill and paprika combination is delightful, don’t hesitate to experiment with other flavors.
Here are a few variations you might enjoy
1. Spicy Kick: Add a pinch of cayenne pepper or crushed red pepper flakes to the marinade for a bit of heat.
2. Citrus Twist: Incorporate lime or orange zest along with the lemon for a more complex citrus flavor.
3. Herb Complexity: Use a mix of herbs, such as parsley or thyme, to complement the dill and add additional layers of flavor.
Nutritional Benefits
This Tilapia with Dill and Paprika recipe not only tastes great but is also packed with nutritional benefits. Each serving of tilapia offers about 22 grams of protein and is low in saturated fat. The addition of olive oil contributes healthy fats, while dill is known for its anti-inflammatory properties and is rich in antioxidants. Incorporating more fish into your diet has been associated with numerous health benefits, including improved heart health and brain function.
Tilapia with dill and paprika is not just a meal; it’s an experience that combines the simplicity of cooking with the joy of flavorful eating. This recipe exemplifies how easy it is to create a healthy dinner that satisfies your palate without taking hours of preparation in the kitchen. Remember, the key to a great dish lies in the quality of your ingredients — fresh herbs and high-quality fish will enhance the overall outcome. Whether for a weeknight family dinner or a gathering with friends, this dish will surely impress and delight.
So, next time you find yourself contemplating what to make for dinner, remember this delightful tilapia recipe. Embrace the fresh flavors of dill and the rich warmth of paprika, and enjoy creating a meal that is both healthy and satisfying. Happy cooking!
