We clean, rinse and cut into chunks. 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. As with all fresh fish, it is important to clean tilapia thoroughly prior to cooking. Step 1 Rinse the tilapia off in cold water and hold it by the tail on a flat surface, like a cutting board. Free online calorie counter and diet plan. 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. I find cooking a whole fish is a great way to save money on seafood, but people are often intimidated by it. If you fall into that group of people, don’t worry. The fish are cleaned and scaled, they just need to be cooked. The fluid may cover up to half of the fish. Tilapia is naturally moist, so it handles dry heat well. BOILING: Put in boiling vegetable stock (with lots of onions), a mixture of water and white wine, water, milk or the same wine. Hi there - I got a large tray of tilapia filets from costco about a month ago - I divided them up into 2 fillet servings and stored them in freezer bags with all the air sucked out with a drinking straw. If you cook tilapia in full, we trimmed it by removing the gills (would give the dish a bitter taste). Packing : 10 Kg Box Storage: Keep Frozen at -18 Degree Centigrade Frozen tilapia completely thawed. The flesh of tilapia is white and flavorful, and the fish is inexpensive to raise, which contributes to its popularity. Lose weight by tracking your caloric intake quickly and easily. Find nutrition facts for over 2,000,000 foods. I can regularly find huge bags of frozen, whole tilapia for only $12.