Tilapia in the oven; delicious recipes for baking fish fillets

Tilapia in the oven - delicious recipes for baking fish fillets

Almost everyone is lost, not knowing how to correctly put the emphasis in the name of the fish, and even more so, how to deliciously bake telapia in the oven. I inform you that the emphasis is on the syllable with the letter “A”. Dishes made from it receive approval from the most tasteful gourmets. Tilapia belongs to the perch family and is a commercial fish. In our area, fish with the most tender snow-white meat comes in the form of frozen fillets, and this is not a disadvantage.

You will be pleased with the low fat content in dishes made from tasty fish, which is why their calorie content is lower than low. Raw fillet contains only 96 kcal per 100 g, and if you add the right ingredients, tilapia baked without fat will become dietary. The fish is completely non-bony and is famous for its balanced protein and vitamins. It bakes quickly and has never disappointed anyone with its taste. I hope that in the proposed selection you will find the best one for yourself and feed your household satisfyingly and deliciously. I also suggest getting acquainted with the best recipes for making tilapia in a frying pan .

How to cook tilapia fillet in the oven - a regular recipe

Traditional preparation of oven-baked tilapia with the usual range of goods. Very reminiscent of French fish and meat dishes. The fish comes out indescribably juicy and tender.

Tilapia – 3 fillets.
Onion.
Carrot.
Lemon – ½ part.
Tomato.
Cheese – 100 gr.
Butter - a piece.
Tarragon, oregano, ginger, a mixture of Italian herbs.
Salt pepper.

Rinse the fish pieces and dry with cardboard napkins.
Cut the carrot into rings, slice the tomato in the same way, and divide the onion into half rings.
Grate the cheese with large shavings, cut the lemon into slices.
Place a sheet of foil on a baking sheet, spread butter cut into pieces around the entire perimeter, then the tilapia will not stick when baking.
Since we have 3 pieces of fish, make exactly three pillows from onion and carrot rings.
Place the fillets on the vegetables. Season with seasonings.
Place tomato and lemon slices on top.
Place in an oven preheated to 220 o C. Bake for 20 minutes.
After the signal, take out the dish and sprinkle with cheese. When the cheese is browned, the casserole is ready.

Tilapia baked in the oven with tomatoes and cheese - step-by-step recipe

Fish fillet – 4 pcs.
Tomatoes – 400 gr.
Basil – 2 huge spoons (tenderloin).
Parmesan – 50 gr.
Lemon zest - 2 small spoons.
Lemon juice – 2 huge spoons.
Olive oil - a tablespoon.
A clove of garlic.
Salt pepper.

Make lemon marinade. To do this, remove the zest from the lemon and place it in a bowl. Squeeze the juice into the zest and pour in the olive oil. Stir the marinade well.

Thaw the fish, rinse, dry, removing any remaining water.

Place the fillet in a bowl with the citrus marinade, count to 10 and quickly remove.

Place the preparations in a baking dish, salt and pepper them.

Cut the garlic into slices and distribute over the fillets.

Chop the basil and scatter over the fish.

It is better to peel the tomatoes and then cut them into cubes. It is not necessary to remove the skin, decide for yourself. Almost everyone removes the seeds from tomatoes, but I think this is unnecessary, the tilapia will not be quite juicy.

Scatter Parmesan shavings on top.

Cut a sheet of foil and cover the pan, but so that it does not come into contact with the cheese. Wrap tightly and make a couple of holes on top to allow steam to escape.

Bake for 20 minutes at an oven temperature of 200 o C.

Tilapia baked in the oven with cheese - a regular recipe

A time-tested option for baking fish, suitable for everyone using the gift of the sea.

Fillet – 3 pcs.
Onion.
Hard cheese – 100 gr.
Lemon – 0.5 pcs.
Tomato.
Sunflower oil – 2 tablespoons.
Mayonnaise, salt, pepper, Provençal herbs.

Place the fish in a bowl, pepper, add salt, and sprinkle with seasonings. The Provençal collection can be replaced with spices of your choice. Squeeze the juice from half a lemon and sprinkle the preparations. Leave to marinate for a quarter of an hour.
At the same time, grate the cheese coarsely (or cut into thin slices), chop the tomatoes and onions into rings.
Place the semi-finished products soaked in the aroma of seasonings on a baking sheet, pour in sunflower oil. Make a mesh of mayonnaise on top.
Cover the sauce with tomato slices and add onion rings.
Baking time for the dish is 20 minutes. The temperature in the oven is 180 o C.
Afterwards, remove the tilapia and cover with a cheese coat.

Tilapia in the oven with vegetables

Fish goes well with almost all vegetables. Only some of them are used in the recipe. Add green peas, green beans, cauliflower at your discretion - expand the boundaries of baking options and don’t be afraid, you won’t spoil the tilapia with vegetables.

Fish – 400 gr.
Young zucchini.
Onion.
Tomato.
Fennel.
A clove of garlic.
Mustard, ready - spoon.
Lemon juice - a couple of spoons.
Cream – 80 ml.
Cheese – 70 gr.
Testicle.
Dill, parsley, salt, pepper, sunflower oil.

Season the fillet with salt, pepper, and lemon juice. Leave to soak for 10 minutes.
Cut the zucchini, onion and fennel into rings. Chop the tomato pulp into pieces.
Heat the oil in a frying pan, add the onion tenderloin, and lightly fry. Add fennel with zucchini. Reduce heat and simmer for 5 minutes.
Place the tomatoes, squeeze the garlic, and season with spices. Stir well, simmer for a few minutes, turn off the burner.
Line a baking sheet with foil, place the vegetable pad first, then the fish fillet.
In a separate bowl, beat the egg with cream and mustard. Add chopped herbs. Stir.
Pour the sauce over the tilapia. Cover with a sheet of foil and bake for 40 minutes at 180°C.

Tilapia recipe with potatoes

One of the usual types of baking fish in the oven.

Tilapia – 500 gr.
Potatoes - 4 tubers.
Bell pepper.
Garlic cloves – a couple.
Olive oil – 2 tablespoons.
Rosemary, salt, pepper, lemon juice.

Line the pan with baking paper, grease it, and arrange the tilapia.
In the original recipe, it is suggested to boil the potatoes in their skins first, then cut them into wheels and cover the fillet blanks. I cook from raw potatoes, I like it better, but I increase the cooking time by 10 minutes or cover the mold with a sheet of foil.
Cut the pulp of the bell pepper, peeled from the seed box, into circles or thick strips. Place on top of the potatoes.
Season the dish with seasonings, pour in lemon and olive oil.
Cook at 220°C for about 25-30 minutes.

How to deliciously bake tilapia with sour cream

No matter what kind of fish in sour cream is delicious to the point of madness. The tender fish meat becomes creamy, with a citrus note.

Fillet – 4 pcs.
Sour cream – 100 ml.
Lemon juice - small spoon.
Cheese – 70 gr.
Salt, pepper, oil.

Place the cooked fish in a pan lined with baking paper.
Pour in lemon juice and sprinkle with spices. Coat any piece with a generous layer of sour cream.
Sprinkle with cheese shavings and place in the oven.
Turn on the timer for 30 minutes, setting the oven temperature to 180 o C.

Tilapia baked in foil

This baking method, along with sleeved tilapia, is gaining popularity. You can take the most common set of ingredients - fish, oil, spices. Or expand the list somewhat by adding your favorite herbs and vegetables.

Tilapia fillet – 4 pcs.
Lemon.
Garlic cloves – 2-3 pcs.
Fresh grated horseradish - 2 small spoons (optional).
Salt, pepper, sunflower oil.
Mayonnaise – 2-4 spoons.

Spread a sheet of foil on a baking sheet so that there is a fairly long free piece left.
Oil and arrange the fish pieces.
Season with seasonings and squeeze lemon juice. Sprinkle generously with mayonnaise.
Wrap with the loose end of the foil. Bake at 200 o C for 20-25 minutes.

Video recipe for tilapia in cream

As a result, I will delight you with a wonderful dish of delicious fish. I cooked this way myself, and the family enjoyed the most delicate dish every time. Watch and repeat the actions of the creator of the video. Bon appetit!

Tilapia fillet baked in the oven: dietary recipes

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 unsafe. 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 Russian hypermarkets you will be dealing with an aquaculture product, and most of the fish given to us comes to us from China, where it is artificially bred. Tests of samples of the fish given to us did not reveal the presence of heavy metals or drugs in it, which, by the way, are most possible to find 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, you can be completely responsible for your health.

Subtleties of technology

If you want to cook a truly tasty and healthy tilapia dish in the oven, there are several aspects to consider.

If the fish was stored incorrectly, defrosted and frozen more than once, it will not only not be juicy, but it may also be unsafe for health, causing food poisoning. Signs of improper storage of tilapia include snow, water, and pieces of ice in the bag.
Having made test purchases of tilapia, specialists concluded that almost all standards contain an excessively thick ice glaze. If you don’t want to overpay, choose fillets with a very narrow ice crust.
Thaw tilapia, and any other fish, evenly, protecting it from sudden changes in temperature. Then it won’t lose much water and remains juicy.
There is not a lot of fat in tilapia, and you may be tempted to bake it with the addition of a huge amount 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 also with vegetables, the fish always comes out juicy. Obviously, if you don't overdry it.
At a temperature of 180-200 degrees, tilapia will be baked in 20-25 minutes. If necessary, cook it in the oven longer, cover the pan with a lid or foil.

By following these tips, you will turn tilapia into a true dish, tender, juicy and immediately healthy. Below you will find recipes for tilapia fillet dishes that are very easy to prepare in the oven, including options with vegetables, potatoes, tomatoes and cheese. We recommend trying them all.

The usual recipe for tilapia fillet baked in the oven in foil

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.

Before the tilapia has completely thawed, cut it into strips.
After the fish has completely defrosted, pour lemon juice over it, sprinkle with salt and spices, and leave in this form for half an hour.
Cut the tomatoes into halves and use a small spoon to scoop out the juicy pulp and seeds.
Roll the tilapia strips and place them in the tomato halves.
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 will be able to remove the pan from the oven, transfer the appetizer to a dish and serve. This dish is perfect for a buffet table, including a formal one.

Traditional recipe for tilapia baked with tomatoes and cheese

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

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

The fiery appetizer made according to this recipe is equally perfect for an everyday dinner and a gala banquet. It looks bright and fresh, and has a unique taste. With all this, eating this dietary dish will not harm your figure.

Tilapia fillet with potatoes in the oven

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, reddish onion - 1 pc.;
cream – 0.2 l;
cheese – 100 g.

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.
Salt and season the vegetable. Place tilapia fillets cut into small pieces on top. Sprinkle it with lemon juice, season and add salt.
Scatter the red peppers and purple onions cut into half rings on top.
Pour cream into the mold.
Cover the container with foil and place in an oven preheated to 180 degrees.
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 quite appetizing to offer to guests. With all this, the hostess will not need to figure out what side dish to serve with it.

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

Tilapia fillet with onions and carrots in the oven

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 own taste.

Marinate the fillet completely in lemon juice and spices.
Place the fillet layers on greased foil.
Coarsely grate the carrots. Cut the onion into thin half rings.
Mix vegetables with tomato paste and a tablespoon of oil.
Distribute the vegetable mixture over the fish.
Wrap the food in foil and place on a baking sheet. Push it into the oven, having previously raised the temperature in it to 200 degrees.
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 a cool appetizer.

Tilapia baked with sour cream

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 own taste;
cheese – 80 g.

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

The fish according to this recipe always comes 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 indicated amount of tilapia, 100 g of champignons is enough.

Tilapia baked with pumpkin and other vegetables

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.

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.
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.
Place the stewed vegetables in a dish and place the tilapia fillet cut into large pieces on top.
In a separate bowl, combine the egg, remaining cream, and grated cheese. Pour the resulting consistency over the fish.
Place the appetizer in the oven and bake for 25-35 minutes at 180-200 degrees.

How to cook tilapia in the oven? Tilapia baked in the oven - the best recipes

Tilapia (also called tilapia) is considered a smart fish. In her behavior she is very reminiscent of our domestic animals, but this does not prevent anyone from enjoying her delicious taste. It is related to freshwater fish from the Cichlid family. Her body is compressed at the edges, not very long, but extremely tall. The color is monochromatic, gray-silver, sometimes even greenish. This fish has a large head with large round eyes and long fins.

Its homeland is Asia Minor, and it was from there that people spread tilapia throughout Africa and Asia. There are a huge number of different types of it.

Almost all inhabitants of our planet value this fish for its excellent taste. Now almost all farms in various countries breed tilapia with great pleasure. Experienced chefs from all over the world can offer you a huge number of different recipes for making this fish, because it can not only be boiled, but also stewed, baked, fried in a pan or grilled.

Delicious dish

Tilapia baked in the oven will really appeal to you not only for its taste, but also for its ease of preparation. Its meat contains quite a lot of protein, as well as vitamins (a group of low-molecular organic compounds of relatively simple structure and varied chemical nature) and a whole set of microelements. Pregnant women and children should definitely eat this type of fish. If, of course, there are no contraindications or personal intolerances.

There are some researchers who say that tilapia meat is very harmful to health, because it contains the wrong ratio of omega-6 and omega-3 (1:3). But these specialists did not take into account the fact that fish contains a small amount of fat, which means that it cannot harm in any way. There are only about 96 kilocalories in 100 grams of tilapia. Having talked a little about this mysterious species, we can begin to describe recipes that will allow you to prepare very tasty dishes from it.

So, how to cook tilapia in the oven? Quite simple. But do not forget that it has a very tiny fat content. Therefore, if you want to make it juicy, then add water, wine or any sauce to it. And when you bake, cover it with foil. Let's look at ordinary, but quite worthy recipes.

What do you need?

To cook tilapia in the oven, we will need:
– 300 g of tilapia meat;
– tomato juice or paste 60 ml;
– garlic – approximately four cloves;
– one large onion;
– olive oil (2 tablespoons will be enough);
– dried oregano seasoning – two teaspoons;
– sunflower oil – one tablespoon;
– dark pepper and salt to taste.

Manufacturing process

How to cook tilapia in the oven? Make the marinade: finely chop the garlic, cut the onion into half rings and combine with vegetable oil and mix. Add garlic to the resulting mass. Coat the tilapia meat with marinade, also with salt and pepper. Place the fish fillets in the prepared pan, greased with oil. You should alternate everything with onions, watering with tomatoes. Cook tilapia fish in the oven for 15-20 minutes.

By the way, instead of tomato juice or tomatoes, you can use any other sauce. Other vegetables also go well with this fish; decide for yourself which ones to eat. Cooked fish is excellent to eat as a separate dish. It goes perfectly with any side dishes. This recipe, tilapia fillet in the oven, will appeal to all your friends and family. They will be pleasantly surprised by the taste of this dish and, most likely, will ask you to reveal the secret of its preparation.

Fish and chips

There are also a lot of recipes on how to cook tilapia in the oven, for example, with potatoes. Despite the huge number of ingredients, the process of creating a culinary masterpiece is completely short-lived. In order to prepare the dish “Tilapia with potatoes in the oven”, you will need:

Naturally, the fish itself. It is better to choose fillet (meat removed from bones and backbone), approximately one kilogram.
Potatoes – 800 gr.
Tomatoes – 0.5 kg.
Two tablespoons of sunflower oil.
For those who are not interested in cumin, one teaspoon will be enough.
The same amount of ground paprika.
Naturally, salt to taste.

To make the marinade you need garlic, four cloves. To avoid using vinegar, take citric acid (4 tablespoons here and there), also herbs (parsley), olive oil, cumin, paprika and salt to taste.

Manufacturing process

How to cook tilapia in the oven? First, let's create the marinade. To do this, use a blender to mix all the ingredients so that we get a homogeneous mass. The fish fillet must be washed with warm water, and then salted and poured with the prepared marinade. Now you need to let everything soak for about 20 minutes. Peel the potatoes, wash them and cut them into slices. Place it in a saucepan and sprinkle with cumin, salt, paprika, also pour in oil and stir. Then we put everything that came out on a baking sheet.

Now cut the tomatoes into rings and place them on top of the potatoes. Cover the baking sheet with duralumin foil and place in the oven. Vegetables must be cooked at 180 degrees for 20 5 minutes. After everything is baked, we take the baking sheet out of the oven and place the tilapia on the potatoes and tomatoes, pour the marinade we have left over it, add a little oil and put the fish back in the oven for fifteen minutes. This is a separate dish; you can add some fresh salad to it.

Another recipe

Tilapia baked in the oven turns out very tasty, and most importantly – healthy! Almost all lovers of fish dishes often experiment with containers for making. Some people use saucepans, pots and almost everything else. But the most delicious and juicy fillet comes out when using duralumin foil

This shortens the cooking time and the dish cooks better. At the moment, we will tell you another production option, it is called “Tilapia in foil”. We'll cook it in the oven again.

What is necessary?

So, we will need:

fillet – 0.5 kg;
one bell pepper;
two tomatoes;
greens to give the dish a special smell;
spices - a pinch;
two tablespoons of sunflower oil.

Manufacturing process

Wash the tilapia and dry it with napkins. Cut the peppers and tomatoes into medium-sized cubes. Chop the greens and mix everything, then season with oil. Line the form where we will cook the fish with duralumin foil and grease it with sunflower oil. And only later will we put out the tilapia. Place vegetables on top and cover the dish with foil.

Tilapia baked with carrot and tomato cap

This is a simple and tasty dish. It is often served in cafes, but you can prepare this dish at home. It's not particularly difficult to create. So let's get started.

To prepare this dish, we will need:

three tilapia fillets;
one carrot;
one medium-sized onion;
½ lemon (squeeze the juice out of it);
three tbsp. spoons of ketchup.

Manufacturing process

The first thing we do is peel and finely chop the onion. After that, fry it in vegetable oil until golden brown. Then wash and peel the carrots, grate them on a large grater, fry them, and simmer for three minutes under the lid. After this, add tomato ketchup to the carrots and onions, mix everything well. At this time, sprinkle the fillet with lemon juice, pepper and salt. Then we put the fish in a frying pan, pour a little vegetable oil, and put a pile of carrot-tomato mixture on top of the tilapia and put it in the oven for 25 minutes. Mashed potatoes are a good side dish for such a tasty dish.

Tilapia with cheese

This tasty and juicy dish will appeal to those who are not very fond of fish. The combination of products creates an amazing taste composition.

300 g tilapia;
100 g pineapple (canned);
1 tbsp. a spoon of sunflower oil;
spices to taste;
100 g cheese;
100 ml canned pineapple syrup;
100 g onions (leeks);
200 ml cream (35% fat).

Manufacturing process

Take a mold and coat it with vegetable oil. Cut the fillet in half, put it in a container, add salt and pepper. Cut the onion into rings. Sprinkle it on the fish. Grind the pineapple rings so that small pieces come out, then place them on the fillets (two at a time). Then grate the cheese on a large grater. Then sprinkle it on the pineapples. Then mix the syrup with cream and pour over our dish. Place the dish in the oven to cook for 35 minutes.

Conclusion

You have learned several recipes for making tilapia in the oven and now you will entertain the whole family with delicious dishes from this wonderful fish. Bon appetit!

Tilapia in the oven - recipe

Tilapia, unlike almost all other fish, is not at all fatty, and it contains very few calories, but a lot of essential substances. This is precisely why when I have the opportunity to purchase and prepare its fillet, I immediately try to create it.

It can be prepared using a variety of methods and none of them require much time. The fish itself is not very bony and relatively cheap, so I don’t have any problems with it.

Tilapia baked in foil
Tilapia baked with sour cream
Tilapia in the oven with vegetables
Tilapia baked in the oven with tomatoes and cheese - step-by-step recipe
Tilapia recipe with potatoes

Tilapia baked in foil

Tilapia fillet – 4 pcs.
Lemon.
Garlic cloves – 2-3 pcs.
Fresh grated horseradish - 2 small spoons (optional).
Salt, pepper, sunflower oil.
Mayonnaise – 2-4 spoons.

Spread a sheet of foil on a baking sheet so that there is a fairly long free piece left.
Oil and arrange the fish pieces.
Season with seasonings and squeeze lemon juice. Sprinkle generously with mayonnaise.
Wrap with the loose end of the foil. Bake at 200 o C for 20-25 minutes.

Tilapia baked with sour cream

tilapia fillet – 1 kg;
lemon – 0.5 pcs.;
sour cream – 0.2 l;
vegetable oil - grease the mold;
cheese – 150 g;
salt, pepper mixture - to your own taste.

Sprinkle the tilapia with the juice of half a lemon, sprinkle with salt and pepper, and leave for 20-30 minutes.
Grease the mold with oil, sprinkle with lemon zest, and place the fish in it.
Pour sour cream over the fish, cover with cheese shavings and place in an oven preheated to 180-200 degrees.
When the cheese has melted and browned, you can remove the pan from the oven and place the tilapia on plates. It will take 25-35 minutes to bake.

The given recipe allows you to cook tilapia so that it comes out tender and very juicy, with a stretchy cheese crust. This snack will appeal to both gourmets who love tasty food and people who care about their health and value the beneficial characteristics of snacks.

Tilapia in the oven with vegetables

Fish – 400 gr.
Young zucchini.
Onion.
Tomato.
Fennel.
A clove of garlic.
Mustard, ready - spoon.
Lemon juice - a couple of spoons.
Cream – 80 ml.
Cheese – 70 gr.
Testicle.
Dill, parsley, salt, pepper, sunflower oil.

Season the fillet with salt, pepper, and lemon juice. Leave to soak for 10 minutes.
Cut the zucchini, onion and fennel into rings. Chop the tomato pulp into pieces.
Heat the oil in a frying pan, add the onion tenderloin, and lightly fry. Add fennel with zucchini. Reduce heat and simmer for 5 minutes.
Place the tomatoes, squeeze the garlic, and season with spices. Stir well, simmer for a few minutes, turn off the burner.
Line a baking sheet with foil, place
the vegetable pad first, then the fish fillet.
In a separate bowl, beat the egg with cream and mustard. Add chopped herbs. Stir.
Pour the sauce over the tilapia. Cover with a sheet of foil and bake for 40 minutes at 180°C.

Tilapia baked in the oven with tomatoes and cheese - step-by-step recipe

Fish fillet – 4 pcs.
Tomatoes – 400 gr.
Basil – 2 huge spoons (tenderloin).
Parmesan – 50 gr.
Lemon zest - 2 small spoons.
Lemon juice – 2 huge spoons.
Olive oil - a tablespoon.
A clove of garlic.
Salt pepper.

Make lemon marinade. To do this, remove the zest from the lemon and place it in a bowl. Squeeze the juice into the zest and pour in the olive oil. Stir the marinade well.

Thaw the fish, rinse, dry, removing any remaining water.
Place the fillet in a bowl with the citrus marinade, count to 10 and quickly remove.

Place the preparations in a baking dish, salt and pepper them.

Cut the garlic into slices and distribute over the fillets.

Chop the basil and scatter over the fish.

It is better to peel the tomatoes and then cut them into cubes. It is not necessary to remove the skin, decide for yourself. Almost everyone removes the seeds from tomatoes, but I think this is unnecessary, the tilapia will not be quite juicy.

Scatter Parmesan shavings on top.

Cut a sheet of foil and cover the pan, but so that it does not come into contact with the cheese. Wrap tightly and make a couple of holes on top to allow steam to escape.

Bake for 20 minutes at an oven temperature of 200 o C.

Tilapia recipe with potatoes

One of the usual types of baking fish in the oven.

Tilapia – 500 gr.
Potatoes - 4 tubers.
Bell pepper.
Garlic cloves – a couple.
Olive oil – 2 tablespoons.
Rosemary, salt, pepper, lemon juice.

Line the pan with baking paper, grease it, and arrange the tilapia.
In the original recipe, it is suggested to boil the potatoes in their skins first, then cut them into wheels and cover the fillet blanks. I cook from raw potatoes, I like it better, but I increase the cooking time by 10 minutes or cover the mold with a sheet of foil.
Cut the pulp of the bell pepper, peeled from the seed box, into circles or thick strips. Place on top of the potatoes.
Season the dish with seasonings, pour in lemon and olive oil.
Cook at 220°C for about 25-30 minutes.