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Tuna Fish Omega 3 Fatty Acids, Farm Raised Salmon & Tilapia Omega 3 Oils - Naked Facts Revealed!

By Vijay K Raisinghani
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Expert Author Vijay K Raisinghani

How do the following compare -- tuna fish, Omega 3 fatty acids vs. farm raised salmon omega-3 fatty acids? Where does tilapia fish stand on the omega-3 content count? Find out the expert answers to these questions in this article.

Tuna, tilapia and salmon are 3 fish species that are widely consumed in the US. This is the reason why majority of the people want to know about the Omega 3 and fish oil in tilapia, tuna fish omega-3 fatty acids and farm raised salmon omega-3 fatty acid content.

Omega-3 and fish oil in tilapia

The tilapia fish ranks the poorest on the Omega 3 content count. It has very little fish oils and very little Omega 3 fatty acids.

Generally speaking, fatty fish that live in cold and deep oceanic waters have the highest amount of Omega 3 fats.

Farm raised salmon omega-3 fatty acid

How do from raised salmon compare on their omega-3 fatty acid content? Generally, salmon are an excellent source of Omega 3. But, farm raised salmon are not given their natural diet comprising of krill, shrimp and sea algae.

Instead, farm raised salmon are fed on corn meal! This changes their natural composition of Omega 3 fats and makes them a poor source of omega-3.

In fact, farm raised salmon are given chemical injections made up of -- astaxanthin and canthaxanthin in order to give them a pinkish color that is found in wild salmon.

Therefore, you should strictly avoid farm raised salmon to safeguard your health.

Tuna fish Omega 3 fatty acids

Tuna fish faces 2 serious issues. Firstly, it is not very rich in omega-3 fats. Secondly, as it is a fish species that grows into very large sizes, it tends to accumulate the toxins and contaminants into its flesh.

World over the oceans have become highly polluted due to the effects of industrial pollution. Industrial contaminants such as Mercury, PCBs, lead, etc. are found widespread in the flesh of tuna fish.

We can see that, fish is a good means to supplement the Omega 3 requirements, but also comes with the risk of contaminants. Fish is not a very healthy alternative for omega-3 supplementation as it used to be in the earlier days.

So, what is the ideal and healthy alternative for achieving the recommended daily requirement of Omega 3 fats? The best approach is to take purified fish oil supplements that are made up of cold and deep water fish oil that are naturally rich in DHA and EPA Omega 3.

Make sure to use only molecularly distilled fish oil supplements. Molecular distillation is the process of purification in which the fish oil is purified out of the toxins, impurities and contaminants such as Mercury, lead, PCBs, etc.



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Is Fish A Miracle Health Food... Or Deadly Poison In Disguise?

By Mark Rosenberg, M.D.
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Expert Author Mark Rosenberg, M.D.

You've heard about the benefits of omega-3 fatty acids. They boost your heart health, they lift your mood, they protect your brain from disease... they even relieve joint pain.

And the best source of these miracle nutrients? You know the answer to that, too. Oily fish like salmon and tuna. But are these fish really safe for you to eat?

Now, I know you've probably already heard that many fish species are contaminated with mercury. But the problem doesn't stop there.

A review of contaminants in fish and shellfish throughout the U.S. found that more than 30% of fish have levels of bio-accumulative toxins that are potentially cancerous. Twenty-nine percent have unsafe mercury levels. Eleven percent have unhealthy levels of DDT and DDT derivatives. (1)

What this means is that you can't trust the fish in our general food supply.

Bio-accumulative toxins build up in your system and can lead to cancers, nervous system issues and neurological disorders. Mercury is a well-known neurotoxin. In other words, you don't want to eat foods that have unsafe levels of these substances.

So, how do you take advantage of the health benefits of fish while avoiding all these nasty drawbacks? Read on, and I'll guide you through it.

Choosing Fish That are Good for You

The first step to choosing fish that's healthy and non-toxic is to know which fish are most likely to be contaminated.

Typical fish with high levels of mercury and other contaminants include farmed salmon, Atlantic halibut, mackerel, tuna steaks, swordfish, shark and bass. You should avoid eating these fish unless you can find a source that guarantees the safety and cleanliness of the fish they sell.

Fish with moderate levels of contaminants include Alaskan halibut, crab, cod, Mahi Mahi, and Pollack. These kinds of fish are generally safe to eat a couple of times a month.

In the low-contaminant category, you have anchovies, crawfish, Pacific flounder, sole, tilapia, farmed catfish, scallops, clams, light canned tuna, and Alaskan salmon. You can eat these kinds of fish as often as you like with no ill effects.

Besides knowing which fish are clean and which are toxic, you can also protect yourself by purchasing your fish from a source that guarantees low-contaminant levels. These kinds of providers hold their product to strict quality standards, so you can relax and enjoy your fish worry-free.

To make sure you are getting all the omega-3 fatty acids your body needs, it is also a good idea to take a supplement. You can find a variety of supplements that contain these fatty acids and that are completely mercury and contaminant free.


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How to Cook Budget Gourmet Meals at Home

By Maria Antoniet Fornillos
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Expert Author Maria Antoniet Fornillos

Sometimes thinking the possibility of cooking gourmet at home may just be an illusion, but if you understand the basic significance of gourmet cooking, you will realize that it doesn't always need the most exotic spices or very expensive ingredients to make a classy meal. In short, ingredients don't have to be luxurious to taste like an expensive fine dish.

You may oftentimes consider routine as gourmet or unusual fare, but remember that no matter what you prepare, or whether you're cooking beef, seafood, or vegetables, there are always new bits and pieces to try and create a brand new dish. The mission is to find the best and unique recipes using the best food bargains like organic or free-range meat, eggs, herbs and spices possible.

Take a Look at Other Main Ingredients

Cooking gourmet stands for as many different things and creative ideas as there are several different ingredients that you can use. It isn't always about adding only the most exotic or expensive spices, but finding a way to make the best out of the least. Taking a look at other main ingredients may even help spawn interest in trying new cuisines from ingredients that you can afford. Take tilapia for example. It may sound an ordinary fish, but imagine how you can create different kinds of tilapia dishes in different ingredients and garnishes to make your family a fresh fish dish.

Mixing Up Flavors

By using the main ingredients that you have in new ways, you will bump up new combinations of spices and seasonings. Instead of using canned tomato sauce for spaghetti why not make your own fresh sauce from your garden tomatoes, or why not use fennel seed instead of the usual basil or oregano? Adding chili powder in your chocolate frosting and nutmeg in your eggs is a fantastic home gourmet idea. Flakes and rice crispies instead of cornflakes in a crunchy coconut chicken will turn out great, or turning a can of tuna incredibly satisfying in tomato, avocado, olives, lettuce, cheese and Dijon mustard.

Resourcefulness in using spices and seasonings can help bring you a surprise victory when it comes to gourmet cooking on a budget. Have you tried using pureed pumpkin to your black bean soup yet? The smooth creaminess is unquestionably gourmet. How about sun dried tomatoes and herbs on Rigatoni pasta? Try finalizing your most ordinary pasta recipe with Italian olive oil. The richer blend of flavors added with Parmesan cheese will make you an appetizing gourmet-style on a tight budget meal.

Look to Quality Ingredients

A well-stocked pantry filled with budget staple items is your best tool towards home-style gourmet cooking. Canned tomatoes, peas and mushrooms, dried beans, dried leaves and spices, black peppercorns sound common but they can enhance even your simplest dish to taste expensive. Seasonings, vinegar, oil particularly olive oil can intensify flavors of your pasta dishes. Milk, eggs, cheese, butter, and other perishables items like organic ingredients are also among the budget ingredients necessary. Don't forget garlic, onions, organic vegetables, and of course a bottle of red and white wine.

Patronize Local Items

If you have enough space in the yard, growing vegetables and herbs such as tomatoes, parsley, basil or chives, rosemary or thyme, celery, lettuce and greens is an incredible way to save money on perishable items. You can visit local farms and cooperatives and ask about new varieties of crops for you to try. They are also interested in finding new ways to cook and serve their crops so more people will buy from them.

Share Your Sophistication

So how does the home cook eat well on a budget? Along with impressing your family with sophisticated healthy and affordable meals, you can prepare to entertain guests over the holidays by looking for gourmet recipe ideas that can also be easy, fun, inexpensive and relatively guilt-free too. Having a good gourmet cookbook can be your secret guide to budget epicurean cooking. Cajun-cooking for example, the regional ingredients cooked in the way their ancestors did using what was available to them became a tradition of taste. Another is the Indian chutneys prepared using the most exotic spices, and the Filipino Adobo known very delicious cooked in the mixture of local seasonings. All these are examples of how every spice have the ability to make a least dish to taste expensive.

If you love eating fine but hate spending for luxury, get to fashionable cooking along the way. You'll find delectable recipes from different cuisines recipe books and websites for people with limited budgets, but sophisticated tastes. This could be the way for you to find the ingredients that are fresher, cheaper, easier to find and of course, affordable.


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Highest Dose of Omega-3 Benefits and Effects - 4 Shocking Things to Avoid Before It's Too Late!

By Vijay K Raisinghani
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Expert Author Vijay K Raisinghani

Omega-3 fatty acids are called "fats of life" due to their vital role in our overall health and well-being. But, what is the highest dose of omega-3 benefits and effects that you can achieve safely? Find out the expert answer in this article.

Even with the consumption of high-dose omega-3, benefits and effects might not be as per your expectations. The reason is that a lot of omega-3 supplement brands, contain mostly ALA (alpha linolenic acid) and not significant amounts of the most essential Omega 3 fatty acids DHA (docosahexaenoic acid) and EPA (eicospentaenoic acid). Due to this fact, a lot of health benefits of Omega 3s will not be easily recognized.

DHA plays a vital role in brain health and development. Research studies have shown that DHA supplementation helps to overcome the symptoms of depression. It has been shown to achieve significant improvements in problems such as ADD (Attention deficit disorder); ADHD (Attention deficit hyperactivity disorder) in children and helps to boost their concentration levels and sharpens their memory.

DHA and EPA supplementation also helps a lot in Alzheimer's disease. A regular intake of Omega 3s is recommended to reduce the risk of occurrence of Alzheimer's, memory loss and age-related dementia in later stages of life. In this case, even the highest dose of omega-3 benefits and effects might not be evident until later stages in life.

Our ancestors were lucky to have an easy access to foods that are naturally rich in omega-3. They used to consume a diet consisting of grass-fed meat (meat derived from cattle, chicken, beef, cheap, etc. that consume grass in open pastures) and fish caught in the wild that ate algae, etc. naturally.

But these days, almost all of the meat that is sold in the major supermarkets is of the grain and corn fed variety; and the fish is the one that is farm raised and is fed on food pellets. These are not their natural diets and therefore, make their flesh very deficient in Omega 3s.

If you have a healthy diet consisting of lots of green leafy vegetables, beef and chicken; then by adding high dose omega-3, benefits and effects in terms of improved health and vitality would be visible immediately. You can also see an improved concentration and a sharper memory.

Here are some essential criteria to look for in high quality fish oil supplements to benefit from the highest dose of omega-3 benefits and effects --

1) Make sure to include fish oil supplements that are high in DHA and EPA omega-3 fats. Plant-based omega-3 foods contain it in the form of ALA. But ALA needs to be converted into DHA and EPA by our body before it can be used by the organs such as the brain and heart. This process does not always take place very efficiently by the body due to various reasons. On the other hand, high-quality fish oil supplements are rich in DHA and EPA and give the benefits directly to our body.

2) Avoid fish liver oils as far as possible. This is because the liver is an organ to purify the blood and contains the highest concentration of mercury, lead, etc. and other contaminants. Besides that, it also contains very high levels of vitamin A, which can be toxic in high doses.

3) Make sure to use supplements that contain the lowest amount of artificial preservatives. Look for manufacturers that harvest their fish nearby to the port of processing. This ensures maximum freshness of the fish oil and guarantees the products effectiveness.

4) To reap the maximum high dose omega-3 benefits and effects, choose only those supplements that are made out of fish that are naturally rich in DHA and EPA Omega 3 fatty acids. This is because not all species are equally rich in Omega 3s. For example, tilapia is a popular fish but contains no omega-3 fatty acids. Hoki fish is one of the best that is found in the cleanest waters of New Zealand and is naturally rich in DHA and EPA. It is used in the best fish oil supplements.

Latest medical research has found clear evidence that high-dose omega-3 benefits and effects are seen clearly and are visible in almost each and every part of the human body. These include the heart, brain, skin, joints, digestive system, nails and hair.

This makes omega-3 fish oil supplementation one of the most effective, easy and economic health alternatives that you can choose to reap the maximum benefits of Omega 3s.



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Tilapia

By William Berg
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Tilapia is a large cichlid genus that contains more than 100 species. They are naturally found in Africa and in the Levant region in the Middle East. They are today present in a large amount of waters around the world as a result of Tilapia farming around the world. Tilapia farming has been an important food source in some areas for more than 2500 years.

Tilapia is especially well suited for farming since they are fast growing and hardy. This has made Tilapia a very important protein source in some poor areas. Tilapias did as an example play a very important role for the survival of the people in Taiwan after World War 2. Many hope that Tilapia farming will be able to play an equal large role in ending hunger in poor areas today. The most common Tilapias in tilapia farms are not really Tilapias but rather fish of the genus Oreochromis. The genus Oreochromis and Sarotherodon are called Tilapia in many languages including English but are not tilapias in the true sense since they don't belong to the genus Tilapia. This said, true tilapia fish are appreciated food fish in many countries.

The food values of Tilapia fish have meant that they have been introduced to many waters around the world. They have established themselves in even more areas after escaping from farms. Tilapia cichlids can establish strong population in a very short time span if the conditions are right and many biologists fear what these newly established populations can do to the native fishes in the area. The fear is especially large in florid where the fish now is prohibited as a result of several populations establishing themselves in the state. Australia is another area that are especially sensitive to the intrusions of these fish and are already suffering from the effects of many other species that have established themselves on the continent.

But that's enough general information about Tilapia cichlids. Tilapia are easy to keep in aquariums if you can offer them an aquarium that are large enough for them, The smaller Tilapia species requires an aquarium of at least 40 gallon / 150 L while the larger species requires an aquarium of at least 70 gallon / 250 L. They prefer slightly basic water but can without any problem be kept in water with a pH of 6-8.5. Some Tilapia species are aggressive while other is rather friendly. They are best kept with moderate aggressive fish of similar size. Don't keep them with fish that are unable to stand their ground against the Tilapias. Suitable companions include non-territorial cichlids, large catfish, garpikes and tinfoil barbs. Most pleco type catfish are also suitable companions.

The aquarium should be decorated with a rocks and plants. The bottom is best covered with relatively fine gravel and some flat rocks. Tilapia cichlids should not be kept with sensitive plant species but rather with hardier species like Anubias, Amazon swordplants, crinum and java fern.

They are very easy to feed and will accept just about anything you feed them. They can without problem be kept on a diet of pellets but it is preferable to give them a more varied diet that includes vegetables. This said, Tilapia can be kept and breed on nothing but pellets and will usually do very well on that diet.
Some tilapia species are mouth brooders while many other species are substrate spawners that lay their eggs on a flat rock or in a pit they dug. Many true Tilapia species are quite productive since the survival rate of the fry is low in their natural habitat. Oreochromis species are mouth brooders and usually produce quite small fry batches. They are very easy to breed and will breed without that any special consideration needs to be taken. The fry of these species will have to be removed once the female finally released them since they will have a very low survival rate if they are left in the same aquarium as their parents. Oreochromis species are best breed in harem groups.

Substrate breeding tilapias protect their eggs and fry during the first few weeks. All tilapia fry can be feed newly hatched brine shrimp from day one and the fry of many species are large enough to accept mashed pellets. It can sometimes be hard to find new homes for Tilapia fry so you might want to take this aspect into consideration when you decide how many fry to raise.


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No Tilapia Fish Recipes Can Do Without It

By Raki Morales
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Tilapia is one among nearly a hundred species of cichlid fishes characterized by dorsal fins with some varietues being brightly colored, from the tilapiine group. This group includes many popular aquarium fish. They were originally found in Africa but today, due to their adaptability, can be found to inhabit different fresh water habitats like shallow streams to ponds, rives and lakes among others around the world. They are a tough fish but they are tropical fish and they die when exposed to temperatures below 55F which inhibits large scale production in the United States.

Though they eat indiscriminately between both animal and plant food, Tilapias do have appetite for soft aquatic vegetation like algae, and sometimes, some insect larva.

One interesting fact about the fish is that they are mouth brooders rearing their young about their mouths during travel or danger until they grew enough to fend for themselves or too large to fit between the parent jaws.

The world of agriculture found some use for the tilapia's appetite, introducing the fish to aquatic environments to address certain imbalance or situation. Like in the case of Kenya where they introduced the tilapia into the Kenyan waters to rid of mosquito infestation that causes malaria epidemic or introducing them to waters with unwanted aquatic vegetation that the fish will eat.

Fast growing and hardy the tilapia has also been an important source of protein in some poor areas and as an example played a role in the survival of the people in Taiwan after world War II, and because of this Taiwan became the foremost producer of the fish.

Though this voracious appetite is also a cause of imbalance in some region (like Florida, where they are banned) because of their big appetite, rapid growth and rapid breeding, characteristics that made the Tilapia the third most important fish in aquaculture next only to carps and salmonids, bringing farmers to consider farming the fish and technology and methodology developed to farm them better. They are very palatable and a good source of protein that made it popular to commercial fisheries.

Farming tilapias has been around for 2500 years and in recorded history started in the country which is now Israel. Tilapia farming previously had limited production in the US but In 2002 the production for tilapias reached 1,505,804 metric tons and the growing market for the fish spawned new farms focusing it's resources in the culture of the fish is steadily growing in the US (especially now that farmers have expericend success in utilizing indoor recirculating systems) and specially fast in Central America.

Taiwan is the largest exporter of Tilapia and the US and Japan among the largest consumers.

The large scale commercial culture of tilapia is almost exclusive to the culture of these 3 species:

1. Oreochromis niloticus
2. Oreochromis aureus
3. Oreochromis mossambica

And of the three tilapia species that has the potential for aquaculture and most commonly used species in tilapia fish farming is the Nile Tilapia (Oreochromis niloticus).

Nile tilapia (Oreochromis nilotica)
The most widely cultured tilapia specie, sometimes called the St. Peter Fish, the Nile Tilapia local to the Nile River, Middle East and African waters is also native of the sea of Galilee and speculated to be the fish Jesus multiplied and fed to the masses at the Sermon on the Mount.

Blue tilapia (Oreochromis aurea)
More tolerant of salty waters and lower temperatures, the blue tilapia is the second most cultured tilapia specie.

Black tilapia or Java tilapia. (Oreochromis mossambica)
This specie is very much like the Blue Tilapia in it's spawning age and water salinity tolerance with the males growth faster than other mentioned species.



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Tilapia, the World's Fastest Growing Fish Crop

By Jason Dick
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Expert Author Jason Dick

Tilapia is now the fifth most popular seafood consumed in the United States according to the American Tilapia Association. It is the fastest growing aquaculture crop in the United States and around the world.

Tilapia, sometimes referred to as St. Peter's fish (since it is thought to be the fish caught by St. Peter in the Sea of Galilee), has been farmed in Israel for about 2,500 years. There are over 100 species of Tilapia as well as a number of hybrids. Drawings of tilapia farming have been found on Egyptian tombs dating back to 2,500 B.C.

Tilapia played a very important role for the Taiwanese people after World War II. Many people would have died if the fish hadn't been readily available as a low cost food source. It is hoped that Tilapia can be served as a protein source to help out other poor countries.

Nutrition:

Tilapia are high in protein, low in sodium, low in fat and contain Omega-3 fatty acids, anti-oxidants, B complex vitamins and minerals, including calcium, iron, potassium, and phosphorous. They also have extremely low mercury levels compared to other fish due to their short life spans.

Buying, Storage and Handling:

Purchase seafood last and keep it cold during the ride home. Fresh tilapia should have a shiny surface with tightly adhering scales. Gills should be deep red or pink, free of slime, mucus, and off-odor. The belly cavity should be clean with no cuts or protruding bones. They should have a mild aroma, similar to the ocean. Keep raw and cooked seafood separate to prevent bacterial cross-contamination. After handling raw seafood, thoroughly wash knives, cutting surfaces, sponges and hands with hot soapy water. Always marinate seafood in the refrigerator and discard the marinade when finished.

Beer Marinated Tilapia

Serving Size: 6
Categories: Main Dish

INGREDIENTS

o 2 and 1/2 pounds tilapia fillets

o 2 teaspoons butter or margarine (2 to 4 teaspoons) -- softened

o 2 teaspoons fresh lemon juice

o 1 can beer/ale

o 1 tablespoon chopped shallots

LEMON-PARMESAN SAUCE

o 1 cup mayonnaise

o 2 tablespoons fresh lemon juice

o 1/2 cup grated Parmesan cheese

GARNISHES

o 2 lemons -- sliced

Fresh parsley

Rinse the tilapia fillets in cold water and drain thoroughly. Marinate the tilapia in a shallow pan with the beer and shallots in a shallow pan. Top with butter or margarine and lemon juice. Broil about 4 inches from the source of heat for approximately 5 to 6 minutes or until the fish is opaque and flakes easily when tested with a fork. Top each portion with 1-2 tablespoons of Lemon-Parmesan Sauce; broil 2-3 minutes or until sauce puffs and turns golden brown. Place fillets on serving plate; garnish with lemon slices and fresh parsley.

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Home Fish Farming Made Easy

By Carolyn Anderson
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Expert Author Carolyn Anderson

Fish farming has become an alternative solution to the rising market demand for fresh fish. It can also be a profitable business for homeowners and can give additional income to your family if you learn how to start, operate and grow your own fish farm at home.

If you want to venture into home fish farming, you have to start by having a viable business plan. In the planning process, you have to take into account the economic, financial, and legal aspects of starting the business. You can start your home fish farming venture with a backyard pond. A good farm pond is one that is connected to any source of free-flowing water like lake or river. In home fish farming, fishes can also be raised in fish tanks and can be put indoors or outdoors.

Another important factor to consider in starting a home fish farming business is your budget. If you don't have enough personal money for it, you may try availing financial support from government agencies. You should also plan how to market your fishes after growing them. You can sell them to restaurants or supermarkets or breed them. Experts say that you can get more profits if you hatch your own fish instead of paying a hatchery to supply you with young fish.

Aside from the moneymaking benefit of your home fish farm, it can also be a good source of fresh fish for your personal consumption. If you aren't sure of making it a sole business, you can consider it as a hobby type part-time business instead.

The most popular fish that you can use in home fish farming is tilapia. However, you may also consider other species like carp, catfish or milkfish. Your decision on what type of fish to raise in your home fish farm should depend on the water quality, temperature and salt content of your farm.

In tilapia farming, your grow-out strategy should focus on controlling water quality in the farm and the food supply of your fish. To maintain the right environmental conditions in the pond culture for tilapia, you have to balance the inputs of feed with the pond's assimilative capacity. The algae, bacteria and zooplankton in the pond will convert the waste through the natural biological processes.

The additional benefit offered by home fish farming to low-income farmers is the ability to invest in fish cultivation to give them additional income and food source.

For those with limited commercial inputs and resources needed for intensive fish production methods, you can try an alternative approach that is guaranteed to be low-cost. This is by relying on household waste supplemented with protein from snails and other homemade supplements to serve as food for the fish.

To ensure the success and profitability of your fish farm, you have to consider how to manage the potential problems that may arise to prevent them before they pose damage to your business like irregular supply of water, building up of organic matter, leakage or breakage in the pond wall, the predators, and fish diseases.


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How to Cook Tilapia

By Sarah Sandori
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Expert Author Sarah Sandori

I'm fascinated by tilapia. This fresh-water fish--a type of cichlid--could hold the answer to the protein needs of undernourished people around the world. But at the same time, its introduction to regions far outside its native Africa have environmentalists worried about its impact on native species of fish and other animals.

Tilapia grow fast, and they grow large. They're also omniverous--they'll eat almost anything small enough to get their mouths around. It's no wonder that huge tilapia farms have sprung up throughout Southeast Asia and are beginning to appear in other parts of the world.

The fact I find most interesting about tilapia is how, in some countries, farmers will put the fish out in their rice fields when they plant their rice. Then, by the time the rice is ready for harvest, the tilapia will have grown large enough to eat.

Tilapia is exciting and controversial at the same time, no doubt about it. If you would like to see what all the fuss is about, you can start by picking up some tilapia fillets from your closest wholesale club and cooking them tonight.

You can cook tilapia in most of the ways that you cook other types of fish. Here's an easy breaded tilapia recipe to get you started:

1. Rinse tilapia fillets (one per person) under cold running water, and drain.

2. Beat an egg. Dredge the fillets in the egg, then coat on both sides with bread crumbs.

3. Squeeze a lemon over the fillets, then sprinkle coarsely ground black pepper over them.

4. Optionally, omit the pepper and instead sprinkle grated parmesan cheese liberally over the fillets.

5. Bake at 360 degrees for 30 to 35 minutes.

Want to get fancier? Try this tilapia recipe:

Ingredients

2 large tilapia fillets

Cider vinegar

1/2 tablespoon horseradish

1 tablespoon fancy mustard

Water

Crushed basil

2 cloves garlic, minced

Directions

1. Wash the tilapia fillets and place in glass or ceramic bowl or pan.

2. Cover with cider vinegar. Let stand in the fridge 20 to 30 minutes.

3. Mix horseradish and mustard together. Set aside.

4. Heat 1/2 cup water to boiling and place garlic in it. Then turn off the heat.

5. Take the fillets from the cider vinegar and place into the heated water. Turn heat to low.

6. Sprinkle basil over the tilapia. Simmer on low for 12 to 15 minutes.

7. Remove from heat, place a dollop of horseradish-mustard mix on fillets, and serve.


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