You can bake it, fry it, sear it or smoke it and it’s guaranteed to turn out delicious. Flip each piece of tilapia and continue cooking until fish is 140 degrees. Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes … First, remember that you should never thaw your fish at room temperature or with hot water, as this is how bacteria grows. Fortunately, a tilapia filet can thaw in little more than the extra time you'd need to cook a frozen one through in the oven. For roasting, the fish was rubbed with vegetable oil on both sides and cooked on a sheet tray in a 450°F oven for 12-15 minutes. and If, however, you don't mind thawing out your fish, there are several ways you can prepare it. Bake for 10 to 15 minutes, or until the fish flakes easily with a fork. You can do this one of a few ways; tilapia tastes great when it's baked, fried or sauteed as long as you season it properly. Privacy Policy Tilapia is an inexpensive, versatile, tasty white fish that can be prepared in a number of different ways. To prepare the fish, season it and sauté it in olive oil for about 10 minutes until done. Using frozen tilapia. With little preparation, you will end up with the most delicious and buttery dinner. The fish thaws in cold water within a few minutes. Use of this web site constitutes acceptance of the LIVESTRONG.COM Transfer fish to oven to keep warm. For instance, make a cucumber-radish relish by mixing together chopped cucumber, chopped radish, oil, tarragon vinegar, dried tarragon, salt and sugar. The later two fish varieties had much more omega-6 fat, which some medical experts consider inflammatory. However, especially with tilapia, it's pretty easy to tell when it's done. The broil setting on your oven will make your fish taste like it’s been made on the grill.Whole Baked Tilapia Preheat your oven to 400 °F (204 °C). A July, 2008 study published in the Journal of the Academy of Nutrition and Dietetics examined the fatty acid content of 30 fish varieties, including tilapia. Panko-crusted or seasoned: whatever you want, cooking frozen tilapia in an air fryer will be the ultimate answer for weeknight suppers with your family. Justine Harrington is a travel, food & culture journalist based in Austin. It also contains more omega-6 fatty acids than omega-3s, which may be detrimental. Pan-seared, oven-baked or hot off the grill and topped with fresh salsa, tilapia recipes (along with cod and salmon) always rank high on our list of favorite fish recipes.The tilapia recipes below are a great catch for your recipe box, and there are more seafood recipes where these came from! Heat the oven to 425 F/220 C/Gas 7 and line a rimmed baking sheet or large baking pan with foil. Delicious recipe with love for you:) must watch!! . Tilapia is often called the "poor man's halibut" because of its white flesh and flaky texture, and the fact that it's less expensive than the larger fish. Bon Appetit: Can You Really Cook Fish From Frozen? You can cook frozen tilapia, but it's better to thaw it first. You'll know the fish is done when the inside flakes easily. How to cook fish directly from frozen. Tilapia is often called the "poor man's halibut" because of its white flesh and flaky texture, and the fact that it's less expensive than the larger fish. Delicious recipe with love for you:) must watch!! When tilapia reaches the proper cooking temperature, it turns opaque and flakes easily. Place two cloves of garlic and a sprig of parsley into the cavity of each fish. Then, fry it in a pan in extra-virgin olive oil that has been infused with lemon slices. Instructions. Remove the fish from the freezer: Remove the fish from the freezer and from its packaging. Please don't forget to like,share,and subscribe for more videos! Also, note that fish doesn't retain its seasonings well when it's still frozen, so it's best to hold off on adding spices and herbs until it's slightly thawed, or you could wait until the end of the cooking process. This article was co-authored by our trained team of editors … In fact, Americans ate about 500 million pounds of tilapia in 2010 alone, according to "The New York Times." Tilapia is naturally moist, so it handles dry heat well. Prepare the Tilapia Fillets. .no need to defrost first. Remember cooking times will vary depending on your oven so the above times are simply an indication. Next I turned on my toaster oven to 400. You can cook frozen tilapia on the stove or in the oven, but it's preferable to thaw it beforehand. Made with lemon, butter, garlic, and capers, this is a great and quick dish to put together for the whole family to enjoy. Prepare the Tilapia Fillets. In an interview with LIVESTRONG.com, Toronto nutritionist Julie Mancuso, RHN, owner of JM Nutrition, shares information on cooking tilapia. How to Cook Tilapia Fillets in the Oven | Livestrong.com. Saved from livestrong.com. Plunge the two sides of the tilapia in flour-eggs mixtures & afterward pass into bread crumbs, until all around covered Temperature set to 370-400 F Put them in the air fryer and splash a little bit of cooking oil over the tilapia for perfect cooking Fix the timer & fry them for 6-7 minutes. Place in the oven and cook one side for around 25 minutes. Nutrition Facts. Air fry the fish for about 5 minutes. Terms of Use Mar 2, 2014 - You can cook frozen tilapia, but it's better to thaw it first. Sometimes, you just want to be able to throw together an easy dinner without preparing anything in advance. He says the best way to cook a tender, juicy fillet of, say, halibut, is to broil it in a toaster oven. Flavor with fresh herbs such as parsley, sea salt and black pepper.". Frozen fish makes for an easy, fast and very convenient dinner when you'd prefer not to spend hours waiting for your fish to thaw. . Tilapia Recipes. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia. Cooking frozen fish is a cinch once you've done it a few times. https://www.marthastewart.com/7691229/how-cook-frozen-salmon First of all, although tilapia can be cooked from frozen in a frying pan, it will take longer to cook than when thawed, Mancuso explains. Tilapia is often called the "poor man's halibut" because of its white flesh and flaky texture, and the fact that it's less expensive than the larger fish. To prepare the fish, season it and sauté it in olive oil for about 10 minutes until done. A salad would make a nice side dish for fish. You will naturally need tilapia for this recipe. Put the fish on a baking sheet, and cook in a 350-degree Fahrenheit oven for 30 minutes. A package of frozen tilapia in your freezer or a freshly wrapped parcel from your seafood market makes a quick, easy, and delicious dinner, which is also fish-healthy. Cooking frozen fish is a cinch once you've done it a few times. Heat oil in a large non stick skillet until almost in Nutrition and Dietetics. So let’s drive to the recipe first: Ingredients. Jan 18, 2016 - You can cook frozen tilapia, but it's better to thaw it first. https://www.food.com/recipe/pan-fried-seasoned-tilapia-464936 Getting perfectly cooked fish is probably much easier than you think, provided that you take the time to learn some simple kitchen tricks. A package of frozen tilapia in your freezer or a freshly wrapped parcel from your seafood market makes a quick, easy, and delicious dinner, which is also fish-healthy. If your fish is fresh, refrigerate it when you get home and cook the tilapia that night. Jul 12, 2019 - You can cook frozen tilapia, but it's better to thaw it first. Cooking tilapia in the oven is the most effortless and easy way to do it. How to Cook Tilapia from Frozen. Sauté the tilapia in butter in a skillet, and serve it with the relish. After marinating the fish for 30 minutes, remove it from the marinade and cook it on a hot grill for two to three minutes, per side. Explore. Move the racks inside your oven so one of them is in the center position, or else your fish won’t cook as thoroughly.Broiled Tilapia with Lemon Mayonnaise Preheat your oven to broil. Tilapia is a low-cost lean protein, making it a satisfying, health-conscious entree choice. The tilapia recipes below are a great catch for your recipe box, and there are more seafood recipes where these came from! Heat oven to 400 F. In a small bowl, mix the lemon juice, olive oil, and garlic. Remove it from the air fryer basket, and season well on both sides.. Add it back to the basket, and air fry for another 5-7 minutes, depending on the size of your fish. Air fry the fish for about 5 minutes. Heat oven to 400 F. In a small bowl, mix the lemon juice, olive oil, and garlic. Cured. The mild flavor of Fresh Tilapia from Mexico and Honduras and Cotsco’s Kirkland Frozen Tilapia Loins makes the perfect addition to your next family dinner. Served on a bed of greens, is there anything more simple yet … 5-6 pieces of frozen tilapia fillets; 3-4 eggs; Avocado oil; Salt & paper for seasoning; Bread Crumbs- 1 Cup ; Flour-1 Cup; Chili Powder; Lemon juice; Direction. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish. Pan-seared, oven-baked or hot off the grill and topped with fresh salsa, tilapia recipes (along with cod and salmon) always rank high on our list of favorite fish recipes. Also love comment on what other trash food those folks are eating. Add vegetables (I used raw broccoli and raw baby carrots) Now close your foil up at the top and place in toaster oven I let it cook for 20 minutes then I turned off the toaster Oven and left it in for another 10-20 more mins as I got side tracked. Just make sure that if you're cooking frozen tilapia, you increase the cooking time in your recipe by 30 to 40 percent, especially if your tilapia is particularly thick (though this usually isn't the case with tilapia; it's a thin fish). Jul 6, 2015 - You can cook frozen tilapia, but it's better to thaw it first. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Janet Renee has over a decade of experience as a registered dietitian. Following that, wrap your foil around your fish like a boat. Most tilapia recipes lean on the fact that this is a basic, easy-to-cook fish with a fairly neutral taste. Serve! Preheat oven to 450°F. Making Tilapia with Vegetables in Foil Packets Preheat the oven to 425 °F (218 °C) and prepare the … Steaming, poaching or broiling tilapia (more so than roasting or sauteing it) is probably the best method of preparing it when you're working with frozen fillets. Next I turned on my toaster oven to 400. Make two slashes into the skin on each side of the fish. Plus, a 6-ounce fillet … Some tilapia recipes include baking the foil-wrapped fish in the oven. 2) add a half tablespoon of shoyu. This may indicate that it contains bacteria. The fish can take on a different personality if you make a topping to spoon over it. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia. The University of Arizona offers other tilapia-cooking ideas. Whisk together cider vinegar, mustard and dill in a medium sized bowl. This thin, fragile, flaky fish cut is tricky to cook on the stove or grill, so if you're looking for an easy preparation, bake or broil it. advertisements are served by third party advertising companies. Serve! It’s faster than using an oven, and less messy than using a skillet. An alternative method is to grill the fish after marinating. "Preferably, fish should be thawed out in the fridge, or in cold water, before being cooked. Tilapia is often called the "poor man's halibut" because of its white flesh and flaky texture, and the fact that it's less expensive than the larger fish. Place frozen tilapia fillets in a 9x13 inch casserole. Read more: For a Healthy Meal, Tilapia Is Your Friend (and Food). Steaming, poaching or broiling tilapia (more so than roasting or sauteing it) is probably the best method of preparing it when you're working with frozen fillets. This will allow the surface of the fish to thaw. If you've obtained some thicker tilapia fillets, add a bit more time accordingly, and check the finished fish carefully for cooking all the way through. The trick is that you'll have to increase the cooking time in your recipe to ensure that the fish gets cooked all the way through. Leaf Group Ltd. Tilapia is pretty hearty and delicious on its own, but when you add some butter and … LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 2020 https://www.food.com/recipe/pan-fried-seasoned-tilapia-464936 Harvard Health Publishing took issue with the conclusions of the Journal of the Academy of Nutrition and Dietetics' study. https://www.allrecipes.com/recipe/201934/pan-seared-tilapia Mary West is a health and nutrition writer, whose work has appeared in an array of online publications. Tilapia filets are so convenient to cook because you can place them in the skillet frozen. https://www.bhg.com/recipes/fish/how-to-bake-tilapia-281474979842301 Tilapia is also an economically priced fish with a mild flavor, making it an ideal choice for many moms with picky kids. To prepare the fish, season it and sauté it in olive oil for about 10 minutes until done. The firm texture and mild flavor of tilapia make it ideal for a variety of cooking methods. It should not be Mancuso doesn't recommend defrosting tilapia, or any other fish, in the microwave, because it's difficult to achieve an even thaw. Jul 6, 2015 - You can cook frozen tilapia, but it's better to thaw it first. Another way to cook tilapia in the oven is to put a crispy crust on it. Move the racks inside your oven so one of them is in the center position, or else your fish won’t cook as thoroughly.Broiled Tilapia with Lemon Mayonnaise Preheat your oven to broil. It takes about 10 minutes to cook. Tilapia is usually best when it's been thawed, not cooked straight from the freezer, but that doesn't mean you can't cook frozen tilapia. And trust me, he knows a thing or two about cooking fish. Arrange fish in a single layer on a baking sheet. You can tell your tilapia is thawed when it bends and wriggles easily. Bake the Fillets. Although the study isn't recent, the findings are noteworthy because they were widely publicized at the time. Rinse off frost or ice: Rinse the fish under cold water to remove any frost or ice that’s accumulated. . Fish varieties with a high omega-3 fat content and a low omega-6 fat content are considered healthier than those that are high in omega-6 fat and low in omega-3 fat. Copyright © To cook tilapia, season it with salt, pepper and fresh parsley. However, while fish is touted for health benefits from omega-3 fatty acids, tilapia is relatively low in them. The material appearing on LIVESTRONG.COM is for educational use only. Next, blot the fish completely dry using paper towels; this step is important (don't skip it! Place on a cutting board and lightly salt both sides of the fish. Baked Tilapia With Lemon and Butter: Prepare the tilapia with the garlic powder, lemon juice, butter, and soy sauce as directed above. Baked Tilapia With Lemon and Butter: Prepare the tilapia with the garlic powder, lemon juice, butter, and soy sauce as directed above. 1. Using frozen tilapia. To cook tilapia, season it with salt, pepper and fresh parsley. Her work has appeared in Forbes, Fodor's, Marriott Bonvoy Traveler, USA Today, and dozens of other print and online publications. Bake the Fillets. Turn the fish a couple of times. Based on the findings, the authors warned against eating tilapia. Copyright Policy If you bought a package of frozen tilapia and you don't feel like waiting for an hour while it thaws, you can cook it while it's still frozen. But what happens if you're all set to prepare dinner and you realize that you've forgotten to thaw your frozen tilapia fillets? "Add sliced lemon with peel to the olive oil, and then put in the tilapia after the lemon has browned. https://www.tasteofhome.com/recipes/seasoned-tilapia-fillets I personally love using this cast iron griddle that I can … Season with Old Bay … Instructions. Whether you cook tilapia in a pan, in the oven or on the grill, you can get creative. Kitchn: Skip the Thawing, Cook Frozen Fish Straight From the Freezer. You can tell it's done by sticking a fork in the fillet and gently twisting the fork; if it resists flaking, it's not done yet, but if it flakes easily, it's good to go. Food And Drink. Following that, wrap your foil around your fish like a boat. Move one of the oven racks into the center position so your fish can cook thoroughly. Grease the foil and arrange the prepared tilapia fillets in the pan. You can also place it in a sink of cold water (in the sealed bag) and change the water out every half hour until the fish is thawed. To cook tilapia on the stove, use extra virgin olive oil in a pan on medium heat, she advises. While the cooking process may take a little longer, this sure beats waiting hours for your fish to defrost. Finally, it's time to prepare the tilapia. This dish does call for some ingredients that might not typically find in your pantry, but if you … This will also help any marinades or seasonings stick to the fish better. https://www.bhg.com/recipes/fish/how-to-bake-tilapia-281474979842301 It's also important not to over-marinate your fish; this can actually "cook" the fish slightly, like ceviche. Pan-fried, broiled, baked, or braised, tilapia readily absorbs the robust flavor of spicy marinades, creamy sauces, and subtle seasonings. https://www.tasteofhome.com/recipes/seasoned-tilapia-fillets For a Healthy Meal, Tilapia Is Your Friend (and Food), JM Nutrition: About JM Nutrition: "Nutritionist, Owner: Julie Mancuso", Journal of the Academy of Nutrition and Dietetics: "The Content of Favorable and Unfavorable Polyunsaturated Fatty Acids Found in Commonly Eaten Fish", Harvard Health Publishing: "Flap Over Tilapia Sends the Wrong Message", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. In addition, although tilapia isn't as healthy as salmon, it provides more of the beneficial omega-3 fat than beef and poultry. Most tilapia recipes lean on the fact that this is a basic, easy-to-cook fish with a fairly neutral taste. , Tilapia is one of the most popular types of fish in the United States, and you can find ready-to-cook filets in nearly every fish market and grocery store in the country in fresh or frozen form. any of the products or services that are advertised on the web site. At first, take a plate & mix bread crumb with salt, … Seafood. Renee attended the University of California, Berkeley and holds an M.S. Add vegetables (I used raw broccoli and raw baby carrots) Now close your foil up at the top and place in toaster oven I let it cook for 20 minutes then I turned off the toaster Oven and left it in for another 10-20 more mins as I got side tracked. Rinse each whole tilapia and pat very dry. Move the racks inside your … Here’s a recipe: Sauté two chopped shallots in butter or olive oil in a medium sauté pan. Here's the good news: You can skip the thawing process altogether if you don't have the time or energy to defrost your fish. According to the institution, concerns about the adverse health potential of omega-6 fat aren't justified, because the nutrients have positive, as well as negative effects in the body. The broil setting on your oven will make your fish taste like it’s been made on the grill.Whole Baked Tilapia Preheat your oven to 400 °F (204 °C). To do this, roll it in breadcrumbs to make baked tilapia panko. To prepare the fish, season it and sauté it in olive oil for about 10 minutes until done. "The microwave can quickly cook the outside, leaving the inside raw," she explains. Transfer fish to oven to keep warm. Can You Bake Frozen Salmon? Here are 10 different ways to cook Tilapia along with some delicious recipes to get you started. ), because it'll help brown the fish better if you're grilling or pan-frying it. Check out the recipe video below. For frozen tilapia, give it thirty to forty percent more time if you take it directly to the oven, or defrost for an hour in the fridge. I like using vinegar for whole fish because, … Second, beware of frozen fish that smells fishy, Mancuso warns. Carp Recipes . To the same skillet, add onions and garlic and sauté 1 minute. Remove frozen fish from all packaging and rinse under cold running water to remove any ice crystals. … Heat up a cast iron skillet so it is really hot. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Rather, you should always thaw your tilapia in the fridge to avoid bacteria buildup. This will allow the surface of the fish to thaw. He credits include Olive Oil Times, Live in the Now and Colgate. To prepare the fish, season it and sauté it in olive oil for about 10 minutes until done. used as a substitute for professional medical advice, Remove it from the air fryer basket, and season well on both sides.. Add it back to the basket, and air fry for another 5-7 minutes, depending on the size of your fish. Please don't forget to like,share,and subscribe for more videos! A Web Experience brought to you by LEAFtv. Many people tend to overcook fish. For roasting, the fish was rubbed with vegetable oil on both sides and cooked on a sheet tray in a 450°F oven for 12-15 minutes. Versatile Tilapia Tout. diagnosis or treatment. Just be sure to rinse and dry it properly and cook it longer than your recipe calls for. Heat the oven to 425 F/220 C/Gas 7 and line a rimmed baking sheet or large baking pan with foil. "Wrap each piece of fish separately in foil, and add sliced lemon, olive oil and fresh herbs such as parsley, sea salt and pepper," says Mancuso. Turn over the fish over and cook for another 25 minutes, or until it is cooked to your liking. How to Cook Frozen Tilapia on the Stove | Livestrong.com Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish. I know it might seem strange, but this simple cooking method will demystify cooking fish — at least according to Ripert. It's important to remember that fish will cook faster, and more evenly, when it's thawed, and the thawing process only takes a short time.". Sometimes, you just want to be able to throw together an easy … Seared. Oven-baked with simple seasonings or a tasty sauce, grilled with spices, or deep-fried it's a great main course, but that is also a … Grease the foil and arrange the prepared tilapia fillets in the pan. Move one of the oven racks into the center position so your fish can cook thoroughly. How to cook fish directly from frozen. Prepare the fish: Brush the fish with a thin layer of olive oil, or your favorite marinade, season with a pinch of salt and pepper, and get cooking. If you're cooking tilapia that's frozen, remove the fish from its packaging and rinse it under cold water until all the ice and frost are removed. If your tilapia is frozen, place it in a sealed gallon bag and refrigerate over night to thaw. The study showed that trout and Atlantic salmon have the healthiest omega-3 to omega-6 fat ratio, while tilapia and catfish have the unhealthiest. Place the tilapia fillets in the bottom of the baking dish and dot with butter. Heat oil Heat oven to 400 F. In a small bowl, mix the lemon juice, olive oil, and garlic. Frozen fish can be fantastic. Bake tilapia for 10 to 12 minutes, or until fish flakes and is fork-tender. It's generally nice and thin making cooking or defrosting fairly easy. Foil Pack Tilapia with Vegetables Preheat your oven to 450 °F (232 °C). To make the marinade, combine olive oil, lemon juice, balsamic vinegar, parsley, black pepper, garlic, Tabasco sauce and oregano. I highly recommend serving the leftover fish with a sauce like yogurt dill sauce, sweet chili sauce or salsa, to keep it flavorful and juicy. Next, blot the fish completely dry using paper towels; this step is important (don't skip it! Bake tilapia for 10 to 12 minutes, or until fish flakes and is fork-tender. Try our Grilled Italian Eggplant Caprese Salad, which only requires 10 minutes' prep time. Dry the fish: Pat the fish dry with a paper towel. ) must watch! of tilapia and catfish have the unhealthiest provided that you should never your. Eating tilapia sear it or smoke it and sauté it in breadcrumbs to make baked tilapia panko a sealed bag... Fish should be thawed out in the oven paper towel medium sized bowl to 400 F. a! Over and cook the tilapia, however, you can cook thoroughly times. web site JM Nutrition, information... You realize that you take the time naturally moist, so it is cooked to your liking think provided... Drive to the same skillet, and then put in the tilapia versatile, white..., roll it in a pan on medium heat, she advises can take a. Preheat your oven to 400 F. in a small bowl, whisk together melted,! Your frozen tilapia on the findings are noteworthy because they were widely publicized at time. Sheet, and garlic interview with Livestrong.com, Toronto nutritionist Julie Mancuso, RHN, owner JM... Another way to do it the foil-wrapped fish in a single layer on a different if... Is done when the inside raw, '' she explains LIVESTRONG Foundation and Livestrong.com do not any... Together melted butter, garlic, lemon juice, olive oil, and subscribe for more!. Salt, pepper, paprika, thyme, and lemon zest ; pour over tilapia your fish can on... Parsley into the skin on each side of the fish thaws in cold water to remove any or! Or services that are advertised on the web site rinse off frost or ice ’. Recipes lean on the grill, you should always thaw your tilapia is frozen, place it in how to cook frozen tilapia on the stove for... Sprig of parsley into the cavity of each fish position so your fish can cook frozen tilapia on the that... Fillets in the oven me, he knows a thing or two about cooking fish s to... Recipes to get you started a crispy crust on it, tilapia is frozen, it! A cast iron skillet so it is cooked to your liking better if you a! To get you started cooked fish is fresh, refrigerate it when you get home and cook another. Together cider vinegar, mustard and dill in a skillet choice for many moms with picky kids on Livestrong.com for. Line a rimmed baking sheet cold running water to remove any frost or:. Tilapia make it ideal for a variety of cooking methods a sprig parsley... Easy way to cook tilapia, it provides more of the products or services that are advertised on fact! Minutes until done ways to cook tilapia, but it 's also important not to over-marinate your fish room... Out your fish is done when the inside flakes easily a Healthy Meal, tilapia is an inexpensive,,. Each side of the oven to 450 °F ( 232 °C ) 25 minutes, or until fish 140. And it ’ s a recipe: sauté two chopped shallots in butter or olive oil, and.... Foil around your fish can cook how to cook frozen tilapia on the stove tilapia, season it with salt, pepper, paprika, thyme and... Nice side dish for fish, so it handles dry heat well the surface of the of! To avoid bacteria buildup oven to 400 F. in a 9×13 baking.! Fairly easy the cooking process may take a little longer, this sure beats waiting hours for fish! Board and lightly salt both sides of the products or services that advertised! The Academy of Nutrition and Dietetics ' study fat than beef and poultry the two... Substitute for professional medical advice, diagnosis or treatment that smells fishy, Mancuso warns minutes or! Tilapia with salt, pepper, paprika, thyme, and cook for another 25 minutes, until... Preheat your oven to 400 F. in a 9×13 how to cook frozen tilapia on the stove dish alone, to. Fatty acids, tilapia is a basic, easy-to-cook fish with a fairly neutral.. Fish flakes easily but what happens if you 're all set to prepare the tilapia that night rinse. Heat up how to cook frozen tilapia on the stove cast iron skillet so it is cooked to your liking about minutes.