By Susan MYKRANTZ

Tilapia is a protein-rich, flaky white fish that is a staple at the dinner table across the United States, because it is tasty, easy to prepare, low in calories and fat but high in protein. Tilapia ranks fourth behind tuna, salmon and Alaskan Pollock in consumption as we eat about one pound of Tilapia per person per year in the United States. It is a farm-raised fish, raised in freshwater systems, feeding on algae. Tilapia growers have developed different lines to improve and control the quality of growth, appearance and flavor of the fish.

A great source of protein, a three-ounce serving of Tilapia contains 111 calories, 23 grams of protein, 2 grams of total fat, 1 gram of saturated fat, 1 gram of monounsaturated fat, and 0.5 grams of polyunsaturated fat. It is comparable calorie-wise to salmon, tuna and cod. With its protein content Tilapia can be part of a weight-loss diet. With 23g of satiating protein per 3-oz, 111-calorie fillet, it will keep you full, possibly helping you resist less-healthy between-meal snacks.

You can find Tilapia either fresh in the seafood section or individually wrapped as frozen fillets in the frozen-foods section. When choosing Tilapia, look for fillets that have firm, shiny flesh. The edges of the fillet shouldn’t be discolored, dry or mushy. Avoid fish that smells especially fishy, as this could be an indication that it’s not fresh. If you’re buying frozen fillets, make sure that the package is firmly frozen (not partially defrosted), and there shouldn’t be ice crystals in the package, which indicates that it’s old.

Tilapia is a versatile fish that can be cooked with a variety of spices and seasonings. It is quick and easy to cook and it can be steamed, baked, broiled, seared or grilled. For example, to steam, top Tilapia with a variety of vegetables and wrap it in a foil packet. Grill for five minutes or heat in the oven at 425 degrees F for 20 minutes. To sear, rinse fish and pat dry with paper towels, then lightly season with salt. Cook fish for two minutes per side in a hot, oiled skillet. To bake, put the fish uncovered in a 425-degree F oven for 20 to 25 minutes.

This week Cook Simply is also including some additional Tilapia recipes that are simple and tasty.

Baked Tilapia for One

1 Tilapia fillet

1 tablespoon butter

1 garlic clove, crushed

1 teaspoon fresh parsley, chopped

1 teaspoon fresh thyme, chopped

1 teaspoon lime zest

Paprika

Preheat oven to 350 degrees and in a small saucepan on low heat, melt butter, add garlic and thyme, stirring occasionally until garlic is cooked. Add lime zest and parsley and remove from the heat. Lightly coat one side of the Tilapia and place herb side down on a baking sheet lined with foil. Use the remaining herb butter to coat the top side of the Tilapia. Dust with paprika and bake approximately for 15 minutes or until the fish is opaque and flakes apart easily.

Dijon Tilapia 

1 pound tilapia fillets

1 tablespoon Dijon mustard

¾ tablespoon olive oil

1 teaspoon minced garlic

Lemon juice

Salt to taste

Pat fillets dry with a paper towel. In a flat pan, combine garlic and mustard. Coat fish on both sides. Heat olive oil on medium heat and place the fish in a heated skillet. Saute for about 3 minutes and drizzle with lemon juice while cooking. Salt to taste. Serves 4.

Broiled Parmesan Tilapia

½ cup parmesan cheese

¼ cup soft butter

3 tablespoons mayonnaise

½ teaspoon basil

¼ teaspoon onion powder

¼ teaspoon pepper

2 pounds Tilapia fillets

Preheat broiler. Line a broiler pan with foil. Mix ingredients in a small bowl. Lay fillets in a single layer and broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil on the second side. Remove the fillets from the oven and cover the fish with the Parmesan mixture. Return the fish to the oven and broil until the fillets are golden. Do not overcook the fish.

Tilapia with Summer Vegetable Packets 

1 pound Tilapia fillets, cut into 4 equal portions

1 cup quartered cherry, or grape tomatoes

1 cup diced summer squash

1 cup thinly sliced red onion

12 green beans, trimmed and cut into 1-inch pieces

2 tablespoons lemon juice

¼ cup pitted and coarsely chopped black olives

1 tablespoon chopped fresh oregano

1 tablespoon extra-virgin olive oil

1 teaspoon capers, rinsed

1/2 teaspoon salt, divided

½ teaspoon freshly ground pepper, divided

Preheat grill to medium. (No grill? See oven variation below.)

Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.

To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of Tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.

Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.

Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Oven variation: Preheat oven to 425 degrees F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the Tilapia is cooked through and the vegetables are just tender, about 20 minutes.