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Broiled Tilapia or Flounder Filet Recipe

Tilapia or Flounder Filet Recipe

Note: The following recipe is from Beating Arthritis: Alternative Cooking written by Baker Dan, published by Baker Dan, LLC, © 2013.

Ingredients for 2 portions:

Ingredients for 2 portions:

1 lb (454g) Tilapia filet

Note: The recipe is the same for Tilapia or Flounder filet, but I have provided the nutrition facts separately.

Rinse the Tilapia and pat dry with paper towels.

Create a foil packet for the Tilapia—if you are making two portions, the packet will need to be slightly larger.

Bake on the middle shelf at 450F for 10 minutes on a baking stone or directly on the oven rungs.

Remove the Tilapia from the packet and flip it over, using a wide spatula.

Bake for another 7 minutes.

While the Tilapia is baking, switch to the broiler and broil for additional 3 minutes or until the Tilapia is golden.  Serve warm in the foil.

TIP: Serving suggestions: Top with freshly juiced Granny Smith apples, or a few drops of fresh lemon juice, or add a thinly sliced Granny Smith apple to the fish. You could also serve with minced parsley and cooked, sliced carrots. 

Nutrition facts for Tilapia:

Portions: 2

Amount per portion:


Calories 290                           Fat Cal. 50                          Total Fat 6g (9%DV)

Sat. Fat 2g (11%DV)              Trans Fat 0g                         Cholest. 130mg (43%DV)

Sodium 125mg (5%DV)        Total carb. 0g (0%DV)    Fiber 0g (0%DV)

Sugars 0g                                Protein 59g                           Vitamin A (0%DV)

Vitamin C (0%DV)                 Calcium (4%DV)                     Iron (8%DV)


Nutrition facts for Flounder:

Calories 270                           Fat Cal. 30                      Total Fat 3.5g (5%DV)

Sat. Fat 1g (4%DV)                  Trans Fat 0g                  Cholest. 155mg (51%DV)

Sodium 240mg (10%DV)     Total carb. 0g (0%DV)     Fiber 0g (0%DV)

Sugars 0g                                  Protein 55g                          Vitamin A (2%DV)

Vitamin C (0%DV)                   Calcium (4%DV)                   Iron (4%DV)


Percent Daily Values (DV) are based on a 2,000 calorie diet.


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