Tilapia Recipe

Tilapia Meal


Tilapia is low in sodium and high in potassium. This makes oven-baked tilapia a healthy meal. With this recipe we show how to bake tilapia in low sodium way!

Yield: 2 servings


  • 2 tilapia fillets
  • Juice of 1 lemon
  • 3 tablespoons of olive oil
  • 3 tablespoons of table wine
  • 3 gloves of garlic, minced
  • 5 kumquats (tiny oranges)
  • 5 shallots (tiny onions)
  • 4 bay leaves
  • 1/2 teaspoon of black pepper
  • 1 tablespoon of parsley, minced


  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Rinse tilapia fillets under cool water and pat them dry with paper towels.
  3. Place the tilapia fillets at the bottom of a medium size baking dish.
  4. Mix the wine, olive oil, and lemon juice in a bowl. Pour this mix over fillets.
  5. Sprinkle with garlic and pepper. Place two bay leaves on each fillet.
  6. Spread the kumquats and shallots around the fish.
  7. Cover the dish with aluminum foil and bake for 25 to 30 minutes in the preheated oven, until fish flakes easily with fork.