Lutong ulam recipe | Tilapia recipe ideas

tilapia fillets

🥗Healthier: cod

💰Cheaper: catfish

Cod is lower in calories, while catfish is often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point and is healthier.

butter

🥗Healthier: coconut oil

💰Cheaper: margarine

Coconut oil is dairy-free and can add a unique flavor.

lemon juice

🥗Healthier: lime juice

💰Cheaper: vinegar

Lime juice provides a similar acidity and flavor.

Preheat the grill or oven to medium-high heat.

Pat the tilapia fillets dry with paper towels.

Brush both sides of the fillets with olive oil.

Season the fillets with salt, black pepper, and paprika.

Squeeze lemon juice over the fillets.

If grilling, place the fillets on the grill and cook for 3-4 minutes per side until opaque.

If baking, place the fillets on a baking sheet and bake for 10-12 minutes until cooked through.

In a skillet, melt butter over medium heat.

Add minced garlic and diced onion, cooking until softened, about 2-3 minutes.

Stir in diced tomatoes, zucchini, and bell pepper, cooking until tender, about 5 minutes.

Add capers, cumin, and red pepper flakes, stirring well to combine.

Serve the tilapia topped with the vegetable mixture and garnish with fresh parsley.

Cooking Techniques

Spice Level:

Allergens