Baked tilapia with vegetables in the oven - the five best recipes. Recipes for cooking tilapia in the oven Tilapia fillet baked with vegetables
Fish baked in the oven is not only low-calorie, but also a very tasty and healthy dish. I want to offer you two wonderful recipes for baking tilapia fillets in the oven with step-by-step recommendations and photos. I am sure that one of them will definitely become your favorite, especially since they are so easy and quick to prepare.
Tilapia recipe in foil in the oven
Required utensils: baking sheet, baking foil, several flat plates, grater, cutting board, knife.
Ingredients
Step by step recipe
- Cut 1 small onion into strips.
- Cut 1 medium-sized carrot into slices.
- Cut 3 slices from one large tomato.
- Line a baking sheet with foil and spread 50 g of softened butter over it.
- First, lay out and evenly distribute the onions and carrots on the baking sheet.
- Sprinkle each piece of fish on one side with ground ginger and place them on this side on the vegetables.
- Season the fish to taste with salt and pepper, then sprinkle generously with oregano, tarragon and Italian herbs.
- Grate 100 g of cheese onto a coarse grater and sprinkle it over each fillet.
- Switch the oven to 180 degrees and cook the fish in it for 30-40 minutes.
Watch this video recipe to learn how to properly cook tilapia in the oven.
- Lemon juice will give the fish a slight sourness and rich taste.
- To add spiciness to the fish, it is better to use ginger instead of garlic.
- The best Oregano is considered a seasoning for fish., Italian herbs and tarragon.
Preparation period: approximately 1 hour.
Calorie content of the dish: 100 g – 94 kcal.
Portions yield: 4.
Required utensils: baking sheet, grater, knife, cutting board, several plates.
Ingredients
Step by step recipe
- Cut 1 large onion into half rings.
- Pour about 1-2 tbsp into a baking tray. spoons of olive oil and spread it over the entire inner surface.
- Place all the pieces of telapia fillet (500 g) into it.
- Sprinkle each piece of fish with lemon juice to taste.
- Sprinkle chopped onions on top.
- Peel 500 g of potatoes, cut them into medium-thick slices and place on top of a layer of onions.
- Finely chop a few sprigs of parsley or dill and sprinkle over the potatoes.
- Grate 200 g of cheese on a coarse grater and place it on the potatoes.
- Pour 450 ml of twenty percent cream evenly over the top.
- Place the baking sheet in the oven and switch the temperature to 180 degrees and cook for about 40 minutes.
To learn how to properly cook tilapia with cheese and potatoes in the oven, I recommend watching this video recipe.
- To keep the potatoes juicy, and the fish had a pleasant aroma and creamy taste, I recommend adding cream.
- For this fish casserole, cut the potatoes into medium-thick wedges so they have time to cook without turning into a mash.
- For preparing fish dishes it is better to use olive oil, which will only emphasize the taste.
- If you don’t know, then I offer you the best option - a recipe for pangasius in the oven.
- I think the most piquant and delicious fish dish is perfect for a festive dinner.
- But the recipe for cooking hake in the oven will not leave anyone indifferent. This dish is very tasty and easy to prepare.
- I think that recipes with photos and step-by-step comments are most convenient for preparing a dish for the first time, for example, carp in the oven.
Using my recipes, you can cook any sea fish, but tilapia prepared using these methods turns out especially tasty. If you have already prepared these dishes, then share your feedback in the comments.
Tilapia contains a whole storehouse of useful substances and vitamins. When baked, this fish retains all its juiciness and appetizing light color, and also goes well with vegetables and almost any side dish.
Our recipe suggests cooking tilapia fillet in the oven under a sour cream layer and a cheese crust. With this technology, the fish will turn out simply amazing, and an amazing result is achieved with basic culinary techniques!
Ingredients: 
- tilapia (fillet) - 7-8 pcs.
- sour cream - 180 g
- zest of 1 lemon
- lemon juice - 1 tbsp. spoon
- hard cheese - 150 g
- vegetable oil - 10 ml
- salt, pepper - to taste
- Defrost the fish fillet in advance. The best way for this is to put frozen tilapia in a plastic bag, place it in a large bowl or pan, add water and place it in the refrigerator in this form. During this process, the structure of the fish will not be damaged, and the number of bacteria will be minimized! Place the already thawed pieces of fish in one layer on an oiled baking sheet. Sprinkle the tilapia with salt and ground pepper. You can also enrich the taste of delicate fish with a mixture of herbs.
- We rub the lemon peel with small shavings (we only need the yellow zest, we do not touch the bitter white part). For a pleasant citrus aroma, distribute the zest over the tilapia pieces.
- Sprinkle the fish with lemon juice, and then generously cover each piece with a layer of sour cream.
- Grate the cheese with large shavings and place on top of the sour cream layer. Thanks to sour cream, the tilapia fillet will turn out to be as juicy, soft and tender as possible, and the cheese melted during the cooking process will complement the flavor “composition” with an appetizing stretchy crust.
- We send the semi-finished product into a hot oven for 25-30 minutes - keep it at a temperature of 180 degrees. A slightly browned cheese crust will indicate the fish is ready.
- Sprinkle with fresh herbs and add vegetables, serve tender tilapia fillet. If desired, we complement the fish with a hearty side dish: boiled rice, mashed potatoes, etc.
Tilapia fillet in the oven is completely ready! Bon appetit!
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 lightly fry them 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!
Nutritionists recommend having a fish day at least once a week. The fact is that any fish and dishes made from it help saturate the body with microelements, vitamins and saturated acids that we so need.
Freshwater fish tilapia is popular in many cuisines around the world. Its habitat is warm countries, mainly Egypt and the Nile River. This fish has very tender white meat with a lot of protein and low fat content. The flesh of the fish is practically boneless, which makes it possible to prepare all kinds of dishes from it. Before cooking, freshly caught tilapia is cleaned and then filleted. Using a sharp knife, make an incision across the vertebra of the fish, and then very carefully cut the fillet from the bones.
On the shelves of our stores, it is very rare to find whole fish. It comes to us already cleaned and filleted. It is usually sold fresh in vacuum packages or frozen in pieces separately in containers.
There are quite a few recipes for tilapia, like any other fish. It can be fried, without flour, since the meat has a fairly dense consistency, baked, cooked fish cakes, soups, casseroles, stewed. Various sauces can be served with dishes made from this fish: sour cream, tomato, mustard, lemon.
In my opinion, oven-baked tilapia is an excellent alternative to boring hake or pollock. The recipe for fish with vegetables in the oven is very simple and will be affordable for a wide range of consumers. The availability of products makes this dish even more attractive, as its taste exceeds expectations many times over. Portioned pieces of juicy tilapia fillet in the oven will appeal to both adults and children.
Ingredients for preparing tilapia baked in the oven:
- tilapia 300 g;
- hard cheese 70 g;
- onion 1 pc.;
- large tomato 1 pc.;
- carrots 2 pcs.;
- olive oil 2 tbsp. l.;
- spices for fish 2 tsp;
- salt 1 tsp;
- ground black pepper 0.5 tsp.
Recipe for cooking tilapia in the oven with vegetables:
Thaw the tilapia fillet. Rinse with water and wipe with a paper towel. Salt the fillet on both sides and sprinkle a little black pepper. Take a thin-bottomed speedo, pour in olive oil and heat it up.
Place the fish in heated olive oil. Fry the fillet over low heat on both sides for five minutes until golden brown.
Cut the onion into half rings. Grind the carrots on a grater. Cut the tomato into small cubes.
Fry vegetables on both sides in heated olive oil.
Add chopped tomato to the vegetables, mix and fry all the ingredients together for five minutes.
To make the fish and vegetables juicy, it must be baked under a crust of hard cheese. From my own experience, I noticed that the type of cheese is not important for baking. The main thing is that it is natural, and not a substitute called a “cheese product.” Grate a piece of hard cheese on a coarse grater or chop it in any other way. It is worth noting here that you can use more grated cheese for baking fish than indicated in the ingredients if you prefer a thick cheese crust on the finished dish.
Take a deep baking tray, cover its bottom with baking paper and lay out pieces of fried fish. Sprinkle the top of the fillet with spices intended for fish.
Place the fried vegetables evenly on top of the fillet.
Sprinkle the vegetables on the fish with grated cheese and place the baking sheet in a preheated oven at 180 0C for 20 minutes.
Serve the finished tilapia in the oven with vegetables, garnished with herbs.
Baked fish with vegetables in the oven goes well with a side dish of mashed potatoes, pasta or rice noodles. Fish should be eaten warm or cold. Semi-dry white wine is perfect for drinks.
Step 1: take the tilapia fillet.
Take the thawed tilapia fillet, wash it thoroughly under running water, and dry it with a paper towel. Then add a little salt on both sides and also a little pepper. Take half a lemon and, squeezing out the juice, sprinkle it over the fillet. After this, leave our fillet in a bowl for 5 minutes soak in lemon juice.Step 2: preparing the fillet for stewing.
After 5 minutes of marinating the fillet in lemon juice, you will need to coat each piece thoroughly in flour or breadcrumbs. To make this easier, pour the flour into a flat plate and roll each piece on all sides. Heat a frying pan with oil on the stove. When the oil is quite hot, place all the pieces in the pan. The main thing is that as soon as you put the fish in the frying pan, immediately turn the heat down to low, otherwise the fish can burn in 1 minute. By the way, you can additionally sprinkle the fish with spices, for example, ready-made seasoning for fish. Step 3: Preparing and cutting vegetables.
While the meat begins to brown, take and peel the garlic and onion. Finely chop the garlic on a board, and cut the onion into small rings. Thoroughly washed potatoes should be boiled “in their skins” (with their skins on), but they should only be half cooked, so they should be boiled no longer than 10-15 minutes. Finely chop the dill or other herbs of your choice, pour into a small bowl and stir together with olive oil. Separately, take the cheese and grate it on a coarse grater, and then put the grated cheese on a separate plate. Step 4: fry the fish.
Tilapia fillets should be fried on both sides 2-4 minutes each from each side. Try to turn the piece of fillet over in time to avoid burning. When you see that the fillet has become golden brown, immediately place finely chopped garlic on top and cover everything with onion rings. After this, you should close the pan with a lid so that the meat begins to simmer. Step 5: form and fill the forms.
At this time we make molds from foil. We will stew fish and vegetables in them. Since we have three fillets, there will be also shapes. 3 pieces. Then take the tomatoes and cut them into circles. We steal our fillet into the molds, and place mugs of tomatoes on top of it and lightly salt it. Place sliced onions on top of the tomatoes. Pre-cut potatoes should be placed next to the fish, but not on it! Top the fish with onions with mayonnaise, and the potatoes with olive oil and sprinkle everything with herbs. After that, sprinkle everything with cheese. Preheat the oven to 200 degrees, put a baking sheet with molds in the middle and simmer everything in the oven about 15-20 minutes.
Step 6: Serve the stewed tilapia with vegetables.
When our dish is ready, you can immediately serve it on the table, right in the molds. If desired, all this can be carefully placed with a wooden spatula on a serving dish and served with a side dish. As a side dish, you can chop fresh vegetables, or squash caviar, or green peas. The dish will look very beautiful on lettuce leaves. Bon appetit! Fish should only be defrosted at room temperature.
You can also decorate the dish with various greens and lemon slices.
You can also top it with a little sauce made from lemon juice, a spoonful of sugar, chopped peanuts, and cayenne chili pepper.
Make it a rule to sprinkle any fish fillets with lemon juice to remove excess odor from the fish.