Tilapia fillet in the oven: recipes with potatoes, vegetables, cheese. Tilapia stewed with vegetables Tilapia fillet in the oven with vegetables recipes

Ingredients:

• 1/4 cup honey;
• 3 tablespoons lemon juice;
• 2 cloves of garlic, minced;
• 450 grams of tilapia fillet;
• salt and pepper to taste;
• 1 pumpkin (peeled and chopped);
• 1 bunch of fresh asparagus. It needs to be finely chopped;
• chicken seasoning mix;
• 1/2 cup mozzarella cheese;

Preparation

In a large bowl, combine honey, freshly squeezed lemon juice, and minced garlic. Season the tilapia with salt and pepper, place in a bowl with the lemon mixture and marinate for 1 hour in the refrigerator.

Preheat the oven to 175 degrees. Lightly grease a medium baking pan with vegetable oil or baking spray.

Place the chopped pumpkin and asparagus in a baking dish. Place marinated tilapia fillets on top of vegetables and season with fish spice mixture. Pour in the remaining marinade.

Bake for 20 minutes in a preheated oven. When the vegetables are soft and the fish is easy to separate from the bones, sprinkle the dish with mozzarella cheese and continue baking for another five minutes. At this time, the cheese should brown.

Fish prepared this way is simply delicious. Sweet and at the same time spicy tilapia with baked vegetables and mozzarella cheese will please any gourmet.

Tilapia - baked with vegetables in the oven. The recipe is simple and tasty, for every day and for holidays.

For a complete healthy diet, fish must be present in the diet. However, it is not always possible to follow this rule, because it takes a lot of time, especially the preparatory processes - clean, rinse, process, etc. But not all dishes with fish require such complex manipulations; the recipe that we want to bring to your attention - Tilapia baked in the oven with vegetables, is quite light, simple and does not require much time or physical effort. And the fish turns out tender, juicy, perfectly harmonizes in taste with vegetables and is ideal for a meal for both adults and children.

So, to prepare the dish we will need the following products:

Tilapia fillet – 500 g;

Carrots – 2-3 medium-sized roots;

Onions – 2 small onions;

Red sweet pepper – 1 fruit;

Garlic – 1 head;

Olive oil – 2-3 tablespoons;

Sea salt - to taste;

Ground black pepper - to taste;

Sweet ground paprika - 1-2 teaspoons.

Tilapia with vegetables in the oven, recipe

1. Thaw the tilapia fillet, if it was frozen, rinse well, dry with paper kitchen towels and marinate. Add olive oil to the fish, season with ground black pepper and salt to taste. We also add sweet ground paprika, it will add a special taste, aroma and shade to our dish. Leave the fish to marinate for 20-30 minutes.

2. While the tilapia is marinating, let’s start with the vegetables. Peel and cut the carrots into circles about 7 mm thick. Chop the onion into half rings and cut the sweet bell pepper into cubes. Pass the garlic through a garlic press. Combine all vegetables together and mix.

3. Next, take a baking sheet, cover it with parchment paper and lay out the tilapia fillet. Cover the fish with a continuous layer of prepared vegetables. Place everything in an oven preheated to 200 degrees and bake until done for 30-40 minutes.

4. Serve hot with a slice of lemon.

Fish dishes are an integral part of our diet; we often look for new variations, recipes and cooking methods. Tilapia with vegetables in the oven is an excellent, low-calorie dish, while it has a rich supply of nutrients and vitamins. It is about baking this fish with vegetables that we will discuss in our material.

There are only 96 kcal per 100 grams of fillet, which indicates that the fish is a dietary product.

Tilapia contains large reserves of vitamins B, E, K, useful microelements, and has large reserves of phosphorus, potassium, and iodine. By consuming just 100 grams of fish, you get a day's supply of protein.

People with diseases of the cardiovascular system (due to the high content of Omega-3 and Omega-6 acids) and diabetics should eat such fish with caution.

Fish fillet in tomato sauce

This deliciousness can be eaten for breakfast, lunch or dinner without fear of gaining excess weight. The dish can safely be classified as dietary food. The fish is soaked in vegetable sauce - it turns out very spicy, tender and juicy. Required Products:

• Tilapia fillet – 800 grams;
• Lemon juice – 3-4 tbsp. spoons;
• Tomatoes – 2-3 pcs.;
• Tomato paste – 1 tbsp. spoon;
• Parsley (dried) – a pinch;
• Paprika – 0.5 teaspoon;
• Olive oil;
• Garlic – 2 cloves;
• 1 small onion;
• Salt pepper.

Rub the thawed fillet on both sides with salt and ground black pepper. Place in the refrigerator to marinate for half an hour or an hour.

Tomatoes, washed in cold water, cut into cubes.

Meanwhile, finely chopped onion should be fried in a frying pan in olive oil until golden brown, then add chopped garlic, simmer for another 1-2 minutes, stirring constantly.

Add tomatoes, paprika, a little parsley, salt to the pan, stir.

Dilute tomato paste in a glass with 50 ml of water, add to vegetables. Simmer the contents over low heat for about 15 minutes, stirring occasionally. There is no need to cover the pan with a lid.

Place the fish fillet on the bottom of the baking dish and cover with tomato sauce (according to the photo).
Prepare tilapia fillet with vegetables in the oven for about 30 minutes at an average temperature of 180-190 degrees.

Casserole with fish and vegetables “fitness dinner”

A very aromatic, appetizing and incredibly healthy dish that will appeal to those who follow a healthy diet or simply love fish. Baked tilapia with vegetables in the oven is low in calories - about 95 kcal per 100 grams. The indicators for proteins, fats, and carbohydrates are also impressive - 19/2/0.5, respectively. To prepare 4 servings we will need:

• Tilapia fillet – 4 pcs.;
• Tomato – 2 pcs.;
• Onion – 1 head;
• Natural yoghurt (without flavorings) – 100 g;
• Garlic – 1-2 cloves;
• Fresh herbs to taste;
• Cheese – 100 gr.;
• Salt, spices to taste.

The whole secret of the incomparable taste of baked fish lies in a special sauce, which is prepared by mixing yogurt with chopped garlic, herbs, salt, and spices.

Grease a baking container with a piece of butter, place the fish fillet, pre-cut into small pieces and coated with marinade.

Place tomatoes, cut into rings, and chopped onions on top of the tilapia. Pour the remaining sauce over the contents. The final stage is to sprinkle everything with grated cheese.

The dish is prepared in an oven preheated to 180°C for 30 minutes. Bon appetit!

Fish casserole with zucchini and cheese

A very interesting cooking option that will not take much of your time, and the result
always leaves only the most positive impressions. Ingredients:

• Tilapia fillet – 600 grams;
• Young zucchini – 1 piece;
• Carrots – 1 piece;
• Onion – 1 pc.;
• Chicken egg – 2 pcs.;
• Cream – 200 ml;
• Hard cheese – 150 gr.;
• Salt, spices.

Cut the fillet into small pieces, add salt and pepper, fry in a frying pan in olive oil until a light crust appears (the process takes no more than 10-15 minutes)

Vegetables must be stewed separately from the tilapia. Peel the zucchini, cut into cubes, chop the onion with a knife, grate the carrots. Heat a small amount of vegetable oil in a frying pan, saute the vegetables until half cooked (about 7-10 minutes), do not forget to add spices and salt to taste.

In a deep bowl, whisk the eggs and cream until smooth.

Grease a baking container with oil and place ½ of the stewed vegetables in an even layer on the bottom. Carefully arrange the fried fish, then the remaining fried vegetables. Pour cream sauce over the workpiece, sprinkle generously with grated cheese, and place in the oven for 35-45 minutes. Baking temperature 180-190 degrees.

Quick recipe

In the realities of modern life, it is so difficult to find time and cook something incredibly tasty and healthy. Fish dishes often require some effort in preparing the ingredients, which is undesirable for those who value every minute. We present for you the simplest recipe for baking tilapia with vegetables in the oven, which in total takes a maximum of 35-40 minutes. Grocery list:

• Tilapia – 400 gr.;
• Tomato – 1 pc.;
• Lemon juice – 2 tbsp. spoons;
• Parmesan – 100 gr.;
• Cream – 100 ml;
• Salt, spices (eg thyme, basil, marjoram, pepper).

Treat the fish fillet on both sides with spices, salt, lemon juice, let it soak in the aromas of herbs for 10-15 minutes.

Cover a baking dish with foil, transfer the fillet, pour cream over it. Place the sliced ​​tomato on top of the fish and sprinkle with grated Parmesan cheese. You only need to bake such a miracle for 15-20 minutes at 180-200 o C.

The fish turns out very tender, soaked in the aromas of herbs. Can be served with a side dish of boiled rice and potatoes.

Tilapia with vegetables in the oven – recipe with photos

This dish came to us from the Mediterranean, it is very light, tasty and piquant. Among other things, such a yummy can’t harm your figure in any way, because it contains almost no fat and carbohydrates. Ingredients (for 4 servings):

• Tilapia fillets (small) – 4 pcs.;
• Cherry tomatoes – 10-12 pcs.;
• Olives – 10-12 pcs.;
• Capers - a small handful;
• Small head of red onion;
• Olive oil;
• Garlic – 2 cloves;
• Dried oregano – 2 teaspoons;
• Lemon juice – 2 teaspoons;
• Ground black pepper – ½ teaspoon;
• Salt to taste.

Divide the cherry tomatoes into halves with a knife, chop the onion and garlic.

Spread 2 sheets of baking paper on a baking sheet and place 2 fillets on each. Sprinkle the fish with lemon juice, season with spices, salt, and finally pour in olive oil.

Place the prepared vegetables on top of the tilapia, fold the edges of the parchment (you can connect them at the top with a stapler). The fish is cooked in the oven at 180 o C for about 20-25 minutes.

The following is a video that describes in detail the recipe for baking tilapia with vegetables in the oven. The fish turns out incredibly tender, juicy, and aromatic.

We ask you not to wrinkle your nose contemptuously at the sound of the name of the heroine of our story. We have also heard that tilapia is an omnivorous fish, often feeding on plankton, bottom sediments and other nonsense that makes it “dirty” and even dangerous. All this is true if you risk eating an inhabitant of freshwater bodies of the tropical zone. But this is unlikely unless you live in Africa. In domestic supermarkets you will be dealing with an aquaculture product, and most of this fish comes to us from China, where it is artificially bred. Tests of samples of this fish did not show the presence of heavy metals or antibiotics in it, which, by the way, are more likely to be found in the meat of inhabitants of an artificial aquatic environment. And if you buy tilapia. which was grown, frozen, packaged and stored in compliance with existing standards, then you can be absolutely calm about your health.

Moreover: the high content of easily digestible protein in this fish, low calorie content, and the presence of valuable Omega-6 and Omega-9 make tilapia a very healthy product recommended for dietary nutrition.

Having found out that tilapia is still healthy and safe, we suggest that you include it in your daily menu more often. The best way to cook it is baking. Firstly, because it is very tasty, and secondly, because it is healthy. Tilapia fillet baked in the oven retains almost all its valuable properties and is not too high in calories. A selection of 7 recipes for dietary dishes will allow you to diversify your menu without deviating from the principles of healthy eating.

Subtleties of technology

If you want to cook a truly tasty and healthy tilapia dish in the oven, you should consider several nuances.

• If fish has been stored incorrectly, defrosted and frozen repeatedly, it will not only cease to be juicy, but can also be hazardous to health, causing food poisoning. Signs of improper storage of tilapia include snow, water, and pieces of ice in a bag.
• Having made test purchases of tilapia, experts came to the conclusion that almost all samples contained an excessively thick ice glaze. If you don’t want to overpay, choose fillets with the thinnest ice crust possible.
• Thaw tilapia, or any other fish, gradually, protecting it from sudden changes in temperature. Then it will not lose much moisture and will remain juicy.
• There is little fat in tilapia, and you may be tempted to bake it with a lot of oil and mayonnaise. In fact, it’s enough to sprinkle it with a teaspoon of vegetable oil or put a thin slice of butter on top. As for mayonnaise, sour cream and cheese can successfully replace it. By the way, with cheese, and even with vegetables, the fish always comes out juicy. Of course, if you don't dry it out.
• At a temperature of 180-200 degrees, tilapia will be baked in 20-25 minutes. If you need to cook it in the oven longer, cover the pan with a lid or foil.

By following these recommendations, you will turn tilapia into a real dish, tender, juicy and at the same time healthy. Below you will find recipes for tilapia fillets that are very easy to prepare in the oven, including options with vegetables, potatoes, tomatoes and cheese. We recommend trying them all.

A simple recipe for tilapia fillet baked in the oven in foil

Components:

• tilapia – 0.4-0.5 kg;
• lime or lemon – 0.5 pcs.;
• olive oil – 20 ml;
• salt, fish seasonings, Provençal herbs - to taste.

Cooking algorithm:

1. After defrosting, tilapia fillet is seasoned with salt, herbs and seasonings, and sprinkled with juice squeezed from half a lemon.
2. Prepare pieces of foil equal to the number of fish fillets. Fold in half, brush with oil.
3. Marinate the tilapia for 20-30 minutes, then wrap in foil and place in an oven preheated to 200 degrees.

In just 20 minutes you can remove the fish from the oven, unwrap it and serve it. This tilapia appetizer does not go amiss with a side dish. Rice or frozen Hawaiian mixed vegetables work great. Another option is mashed potatoes or baked potatoes. Another alternative is a salad made from fresh or baked vegetables.

An unusual recipe for tilapia baked with tomatoes and cheese

Components:

• tilapia – 0.45 kg;
• tomatoes – 1 kg;
• lemon juice – 40 ml;
• salt, fish seasonings - to taste;
• olive oil - how much will be needed;
• cheese – 70-80 g.

Cooking algorithm:

1. Before the tilapia has time to thaw completely, cut it into strips.
2. After the fish is completely defrosted, pour lemon juice over it, sprinkle with salt and spices, and leave in this form for half an hour.
3. Cut the tomatoes into halves and scoop out the juicy pulp and seeds with a small spoon.
4. Roll the tilapia strips and place them in the tomato halves.
5. Place the appetizer in a greased form, sprinkle with finely grated cheese and place in the oven, preheated to 180-200 degrees.

After 20-25 minutes, you can remove the pan from the oven, transfer the appetizer to a dish and serve. This dish is well suited for a buffet table, including a festive one.

Classic recipe for tilapia baked with tomatoes and cheese

Components:

• tilapia fillet – 0.4 kg;
• tomatoes – 2 pcs.;
• cheese – 100-150 g;
• salt, seasonings - to your taste;
• oil - how much will it take;
• lemon, lettuce leaves - for serving.

Cooking algorithm:

1. Place the tilapia in a dish coated with vegetable oil, sprinkle with salt and seasonings.
2. Place the tomatoes cut into circles on top.
3. Cover the fillets with thin slices of cheese.
4. Bake for 25 minutes at 200 degrees.
5. Place on lettuce leaves, garnish with lemon wedges and serve.

A hot appetizer made according to this recipe is equally suitable for an everyday dinner and a festive banquet. It looks bright and fresh, and has an exquisite taste. At the same time, eating this dietary dish will not harm your figure.

Tilapia fillet with potatoes in the oven

Components:

• potatoes – 0.4 kg;
• tilapia – 0.4 kg;
• lemon juice – 40 ml;
• rosemary – 2 sprigs;
• olive oil - how much will be needed to grease the mold;
• salt, seasonings - to your taste;
• sweet pepper, red onion - 1 pc.;
• cream – 0.2 l;
• cheese – 100 g.

Cooking algorithm:

1. Grease the pan. Place thinly sliced ​​potatoes in it. If you are afraid that it will harm you, you can replace it with Jerusalem artichoke.
2. Salt and season the vegetable. Place tilapia fillets cut into small pieces on top. Sprinkle it with lemon juice, season and add salt.
3. Scatter diced red peppers and purple onions on top.
4. Pour cream into the mold.
5. Cover the container with foil and place in an oven preheated to 180 degrees.
6. After half an hour, remove the foil, sprinkle the food with finely grated cheese and return to the oven for another 10-15 minutes.

An appetizer made according to this recipe looks appetizing enough to offer it to guests. At the same time, the hostess will not need to figure out what side dish to serve it with.

Tip: if you suffer from diabetes, replace the potatoes in this recipe with Jerusalem artichoke. You can find other options on our website in a separate material.

Tilapia fillet with onions and carrots in the oven

Components:

• tilapia fillet – 0.45 kg;
• onion – 1 pc.;
• carrots – 1 pc.;
• tomato paste – 20 ml;
• vegetable oil – 20 ml;
• lemon juice – 40 ml;
• salt, spices - to your taste.

Cooking algorithm:

1. Marinate the whole fillet in lemon juice and spices.
2. Place the fillet layers on greased foil.
3. Coarsely grate the carrots. Cut the onion into thin half rings.
4. Mix vegetables with tomato paste and a tablespoon of oil.
5. Distribute the vegetable mixture over the fish.
6. Wrap the food in foil and place on a baking sheet. Push it into the oven, first raising the temperature to 200 degrees.
7. After half an hour, the package can be removed from the oven and unwrapped.

A tilapia dish with vegetables prepared according to this recipe can be served as both a hot and cold appetizer.

Tilapia baked with sour cream

Components:

• tilapia fillet – 4 pcs.;
• sour cream - half a glass;
• oil – 5-10 ml;
• lemon juice – 10 ml;
• lemon center – 5 g;
• seasoning for fish with salt - to your taste;
• cheese – 80 g.

Cooking algorithm:

1. Using a pastry brush, coat the pan with vegetable oil.
2. Place tilapia in it, sprinkle with lemon juice, sprinkle with seasoning.
3. Add a small amount of seasoning to the sour cream and coat the fish with it.
4. Cover the food with grated cheese and place it in the oven.
5. Cook for 25 minutes at 180 degrees.

Fish according to this recipe always turns out tender and juicy.

Tip: try adding champignons to the dish by finely chopping them and placing them on the fish before pouring the sour cream on it. For the specified amount of tilapia, 100 g of champignons is enough.

Tilapia baked with pumpkin and other vegetables

Components:

• tilapia – 0.5 kg;
• pumpkin – 0.25 kg;
• tomatoes – 0.25 kg;
• fennel – 100 g;
• zucchini – 0.25 kg;
• cream – 0.2 l;
• chicken egg – 1 pc.;
• cheese – 50 g;
• salt, seasonings - to taste.

Cooking algorithm:

1. Cut the pumpkin, zucchini and fennel into small pieces of approximately the same shape and size. Place the vegetables in a saucepan, pour in half the recipe amount of cream.
2. After dousing the tomatoes with boiling water, remove the skins, cut them, and place them on the vegetables. Salt and pepper. Simmer over low heat until half cooked.
3. Place the stewed vegetables in a baking dish and place the tilapia fillet cut into large pieces on top.
4. In a separate bowl, combine the egg, remaining cream, and grated cheese. Pour the resulting mixture over the fish.
5. Place the appetizer in the oven and bake for 25-35 minutes at 180-200 degrees.

Tilapia with a vegetable side dish is a tasty, satisfying and at the same time dietary dish. The food is relatively inexpensive, but looks presentable. Do not hesitate to offer it to your guests - they will be pleased with this unusual treat.

Tilapia fillet is tender and low in calories. If you bake it in the oven, it will turn out to be a tasty and healthy snack. For our readers, we have given 7 recipes for this extraordinary dish. All dish options are dietary, you can include them in the menu, even if you count calories and dream of losing weight.

This recipe for cooking fish with vegetables came to us from Romanian cuisine. This dish is called " gyuvech"and is baked white sea fish under a layer of seasonal vegetables. The dish looks colorful, but is very simple to prepare, can be served on a holiday table, on a fish day, or whenever you wish! I cooked tilapia with vegetables. The dish will be tasty even when served hot, and cold.

Ingredients

To prepare tilapia with vegetables you will need:

tilapia - 3 fillets;

tomatoes (fresh or frozen) - 3-6 pcs.;

bell pepper (fresh or frozen) - 1-2 pcs.;
onions - 2 heads;
green peas (fresh or frozen) - up to 1 cup;
sunflower oil - 2 tbsp. l.;

olive oil - 1 tbsp. l.;
juice and zest of half a lemon;
salt - up to 1/2 tsp;
spices “for fish” to taste - coriander, thyme, peppers, shamballa, etc.

Sometimes they add:

white wine - 50 ml;

garlic - 2 cloves.

Cooking steps

Grease a baking dish with olive oil. Cut the tilapia fillet into pieces, put in a mold, sprinkle them with lemon juice, sprinkle with coriander, shamballa, lemon zest, add a little salt and let stand - marinate.

Place chopped vegetables in a slightly heated frying pan with vegetable oil: onions, peas, tomatoes and peppers and fry them lightly in different parts of the frying pan.

Then mix the vegetables, add salt and simmer for about 10 minutes. If you plan to add wine, add it while stirring the vegetables.

Cover the tilapia in the mold with a layer of stewed vegetables, sprinkle with thyme and place in the oven to bake for 20-30 minutes at 200 degrees.

Fragrant, tasty and healthy tilapia with vegetables is ready!

Gyuvech (fish with vegetables) can be a separate dish, or served with a side dish of potatoes or rice.

Bon appetit!