Tilapia is a freshwater fish found worldwide. Tilapia has mild, white meat that is low in fat content. One 100-g serving of tilapia contains only 96 calories, 30 g of protein and less than 2 g of fat, according to the U.S. Department of Agriculture. Tilapia can be cooked in a slow cooker such as a Crock-pot. However, since fish cooks fast, be sure to cook at low and only for three to five hours depending on the size of the fish.
- Crock-Pot or other slow cooker
- Four 6-oz (150g) tilapia fillets
- 1 cup water or fish stock
- 2 tbsp. tomato puree
- 1 tbsp. olive oil
- Four tomatoes
- Green pepper
- 1 tsp. minced garlic
- Black pepper
- Fresh herbs
Adjust and modify the recipe according to your liking. You can add or replace seasonings, vegetables and other ingredients. For example, add bacon bits, lemon juice or red wine to the tomato sauce. Add feta cheese to garnish the dish and let it melt a bit before eating.
Wash and pat dry tilapia fillets. You can cut the fillets into two or three pieces to fasten the cooking time.
Turn on the slow cooker on low setting. Place the fish on the bottom.
Add liquid of your choice. You can use tomato based sauce mixing 1 cup of water or fish stock, 2 tbsp. of tomato puree, 1 tbsp. of olive oil, four chopped and peeled tomatoes, chopped green pepper and 1 tsp. of minced garlic. Optionally replace water with white wine or use mixture of wine and water. Also add vegetables like onion, mushrooms and sweet peppers if desired.
Season with salt and black pepper to taste. Optionally, add fresh chopped herbs such as parsley, rosemary and/or cilantro,
Cook for three to five hours on low. Optionally, cook two to three hours on high or until tilapia turns opaque and begins to flake. Cooking time varies depending on the size and thickens of the fish pieces. Use a meat thermometer to check the internal temperature. Tilapia is cooked at 145 F.
Garnish with fresh herbs and serve on a bed of rice or with boiled potatoes.
Things You'll Need
- U.S. Department of Agriculture: Nutrient Data Laboratory
- "Joy of Cooking"; Irma S. Rombauer, et al.; 1997
- Find-a-Seafood-Recipe.com: Low Fat Fish Recipes Fish in Tomato Sauce
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
Maria Hoven is a health and fitness expert with over 10 years of expertise in medical research. She began writing professionally in 2004 and has written for several websites including Wound Care Centers and healthnews.org. Hoven is earning a Doctor of Philosophy in cell and molecular biology from the University of Nevada, Reno.