I think only Abstinence is obligated in regular Fridays (Unless you live in the USA). Fasting and Abstinence are only obligated on Good Friday, and Ash Wednesday. But I could be wrong.
Tilapia is a type of fish, a bit like haddock, I make it with bread crumbs on it and then sauté it with some onions and vegetables and potatoes in my wok!
No. You have to do some form of penance. So giving up meat is an example of a penance, but you can do something else instead or give something else up. I personally do the Chaplet of St.Gertrude to release 50,000 souls from purgatory.
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