How to cook tilapia in the oven in foil. Tilapia in the oven: interesting recipes. Fish casserole with zucchini and cheese

Friends, I want to invite you to bake fish fillets. So, today we have a recipe for "tilapia in the oven." According to this recipe, you can cook not only tilapia fillets, but also other fish fillets that you have available. The recipe is simple, the fish is prepared quickly and simply. You can serve boiled rice, buckwheat, potatoes or vegetable salad as a side dish. Tilapia is a valuable source of protein, vitamins gr. B, nicotinic acid, choline, magnesium, iron, potassium, phosphorus, calcium.

Tilapia in the oven recipe with photo

Ingredients:

tilapia fillet 4 pcs.

Lemon-garlic marinade for fish fillet

olive oil ¼ cup
garlic 3 cloves (chopped)
lemon juice 2 tbsp
zest of 1 lemon

How to cook tilapia fillets in the oven:

If your tilapia fillet is frozen, then the fish should be thawed in advance.

In a separate bowl, combine olive oil, garlic, lemon juice and lemon zest. Mix well.

Wash the tilapia fillet and place in a baking dish. Salt and pepper the fish with freshly ground black pepper, pour the lemon-garlic marinade over the fish.

Bake in the oven at 200 degrees for 12-15 minutes.

Tilapia fillet in the oven is ready, you can serve it to the table. Bon appetit!

Tilapia is a very tasty fish from the perch family. Its meat is white and tender, with a delicate taste that can impress even recognized gourmets. The undoubted advantage of cooking this fish is that you can buy it in almost every store. So you shouldn't have any problems finding it.

Good for the body and delicious!

Dishes from this fish are very suitable for those who are closely watching their figure. The fact is that there is practically no fat in its meat, which means that you will absolutely not get fat from it. And if you cook tilapia correctly, combining it with vegetables and spices, then you can also provide your body with all the necessary minerals and vitamins.

Another advantage of this fish compared to others is the minimum number of bones. And this is important if you do not like to mess around and choose small bones from juicy pulp. There are many ways to cook tilapia, but most cooks prefer to cook it in the oven, because in this case the meat remains very juicy.

In addition, this fish has a rather interesting history. For example, in Egypt, it is considered a symbol of the birth of a new life. The reason for this attitude of the Egyptians is the fact that tilapia bears caviar and fry in the mouth. And she can do this for up to a month without taking any food. The Egyptians even built large pools near their homes and kept tilapia there as a sacred animal.

But in Christianity, you can find references to the fact that St. Peter, who was a fisherman until he became an apostle, and most often he caught tilapia. By the way, those two dark dots behind the gills of the tilapia are considered to be his fingerprints. That is why in Southern Europe and Israel, tilapia is called St. Peter's Fish.

Of course, many more stories can be told about this wonderful fish, but the topic of our article is the methods of preparing this fish. Dishes with this fish are quite popular, and one of the reasons for this demand is the lack of small bones. So you can cook any dish with this fish, even for a small child.

Features of cooking tilapia in the oven

Before you start cooking this fish, you should know that its meat is very useful for the human body, because it contains a huge amount of protein. Well, now let's move on to the features of baking in the oven. If you like the baked fish to have a golden crispy crust, then the scales should be removed before cooking.

Yes Yes! It turns out that some very lazy cooks bake unpeeled fish. But such dishes have a very specific taste. Yes, and removing the skin along with the scales is very problematic after cooking.

In order for tilapia baked in the oven to have a very original taste and aroma, you can put a few slices of lemon in the abdomen. So you get a very tasty fish, as if saturated with lemon smell.

And one more thing: if you bought a frozen fillet, then you can not defrost it. So you will only save time, and the fish will turn out to be more juicy, since there was quite a lot of liquid in it during cooking.

In order for the fish not to be too dry, you can pour a little vegetable oil on a baking sheet. A very good way to cook tilapia fillets in the oven is to wrap them in foil.

So you artificially create the effect of a double boiler and all the meat is saturated with the aroma of those vegetables that are together with the fish in foil. A feature of this cooking method is that you need to wrap the fish in foil so that there is a layer of air between it and the wrapper.

Tilapia dishes in the oven

First, consider the easiest way to bake.

Two tilapia fillets;
Fifteen milliliters of lemon juice;
Half a tablespoon of melted butter;
A quarter teaspoon of black pepper;
A quarter cup of grated hard cheese:
Tomatoes cut in half circles.

First of all, start heating the oven, because you can put a baking sheet there only if the temperature is already high enough. So while you are cooking, the oven will slowly heat up.

The fillet should be rinsed under cold water. Then gently blot it with paper towels, the fillet should be completely dry. By the way, rinsing is not mandatory, but I think that you still need to wash all kinds of dirt from the fish, you don’t know exactly how it was delivered to the supermarket. Now you need to mix the melted butter and lemon juice.

The next step will be laying out the fillet on a baking sheet. You should not save space and put the pieces at short intervals. Pour each fillet with the previously obtained mixture and pepper. Now you can put the baking sheet in the oven. At a temperature of 190 degrees, tilapia should be ready in half an hour. If you want, you can sprinkle it with grated cheese for ten minutes before it is ready.

By the way, if you want, you can cook tilapia with vegetables in the oven. To do this, you just need to complement the dish with potatoes, tomatoes and onions.

Tilapia in the oven with potatoes

To prepare this dish, you need: three hundred grams of potatoes, half a kilogram of tilapia fillet, half an onion, one glass of milk, two tablespoons of mayonnaise and one hundred grams of grated hard cheese.

The preparation procedure is as follows:

We clean the potatoes and cut into slices. Then spread it on a baking sheet in a dense layer;
Wash the fish, dry it with a paper towel and lay it on top of the potatoes;
Sprinkle it all with pepper.

Now you need to prepare the sauce. To do this, you need to mix milk, mayonnaise and cheese. Mix the sauce well and pour over the fish. Preheat the oven to 200 degrees and put a baking sheet there. The dish is being prepared for about half an hour, and the indicator of readiness is a crisp golden hue.

Tilapia fish rolls with cheese

For cooking, you need half a kilogram of tilapia fillet, one hundred grams of Philadelphia cream cheese, a glass of cream, two glasses of sweet mustard, a quarter tablespoon of horseradish, salt and pepper to taste.

Cut the fillet into strips, ten centimeters wide. Mix the Philadelphia cheese, horseradish and mustard and put the resulting mixture on the fillet pieces. Then carefully wrap each strip into a roll.

After the last roll is already twisted, put everything that we got into a baking dish and pour cream over it. Attention! The cream should reach the middle of the rolls. Sprinkle salt and pepper on top and place in the oven. Bake this dish at a temperature of 200 degrees for half an hour.

This recipe is great with veggies. So the rolls become more refined and tasty. The addition of vegetables is also an original aroma, thanks to which your whole family will look forward to when the dish is ready.

As you can see, tilapia in the oven is very easy to prepare. You can use a variety of vegetables and seasonings to prepare this wonderful fish. And by the way, the number of recipes for cooking tilapia in the oven is not limited to those listed by us. Feel free to experiment and add your own ingredients.

The main thing to remember is that tilapia should not be fried or baked for too long, because due to the small amount of fat, it may turn out to be too dry. Good luck in the culinary field!

18.06.2018

Tilapia is one of the most inexpensive and dietary fish that can be found on grocery store shelves. It has only 96 kcal, almost no fat, but plenty of protein. It is quick and easy to prepare. Tilapia recipes in the oven are especially popular: with cheese, potatoes, vegetables.

Any fish can be served with potatoes and it will turn out to be very nutritious, but how exactly to do this - every second housewife wonders. Tilapia is a very dry fish, so it needs a good marinade or sauce first. Secondly, it is recommended to clean it under the vegetable layer so that the moisture from it does not evaporate. Therefore, the ideal way out of the situation is a puff casserole with sour cream, which is prepared not simply, but very simply.

Ingredients:

potatoes - 700 g;
tilapia fillet - 700 g;
sour cream 10% - 250 g;
tomatoes - 300 g;
garlic cloves - 5 pcs.;
bunch of parsley;
salt.

Cooking method:

Chop garlic and parsley, mix.
Add half a glass of sour cream, mix again.
Cut the tilapia fillet into small pieces 2-3 cm thick, put them in the resulting sauce and leave for half an hour.
After laying on the bottom of the heat-resistant form in the most even layer, leaving no holes between the pieces.
Wash potatoes, peel and cut into thin slices. Lay on top like fish scales. Salt.
Cut the tomatoes into slices, but thicker, otherwise they will fry too quickly. Spread out on top.
Dilute the remaining sour cream with half a glass of water, pour over the casserole. Cover with foil shiny side down.
Send the form to the oven, cook for 35 minutes. at 180 degrees. You can at the very end (5 minutes before the end) remove the foil and brown the top of the casserole by raising the oven temperature to 200 degrees.

Tilapia fillet in the oven with cheese for the festive table

This fish becomes very tasty and visually attractive under a cheese cap, especially if it is served in portions, like meat chops. If desired, you can even pre-bread each piece, fry in a pan, and only then bake. In addition, you can add your favorite spices or sauce to this recipe, which will act as a marinade for fish.

Ingredients:

tilapia fillet - 700 g;
tomatoes - 200 g;
semi-hard cheese - 250 g;
garlic cloves - 2 pcs.;
onion bulb;
ground pepper, salt;
olive oil - 1 table. the spoon.

Cooking method:

After cleaning the fillet and rinsing it under cold water, remove excess moisture and spread it on a baking sheet.
Salt lightly, sprinkle with pepper.
Grate the garlic and carefully spread over the tilapia.
Drip olive oil on each piece, using more of it than indicated in the recipe if desired.
Chop the onion into rings and distribute over the fish.
Cut the tomatoes into thin circles (or semicircles), spread out on top.
Send for half an hour in an oven preheated to 190 degrees, making sure that the tomatoes do not burn. If this happens, reduce the temperature to 175 degrees.
Grate the cheese coarsely, sprinkle each piece generously with it. Send the fish to the oven for another 15 minutes.

Dietary tilapia fillet with vegetables in the oven

Previous recipes called for baking fish on a baking sheet or in an open form, but this one uses a different technology - tilapia will languish in a pot. By adding a large amount of vegetables to the dish, it will remain juicy, which means that you do not have to introduce additional fats. Accordingly, the final result is great for the menu of a person who monitors health and figure.

Ingredients:

tilapia (fillet) - 800 g;
tomatoes - 400 g;
Bulgarian peppers - 200 g;
asparagus - 300 g;
olive oil - 1 table. the spoon;
a bunch of fresh dill;
salt;
lemon - 1/2 pc.;
spices for fish - optional.

Cooking method:

Cut the tilapia fillet into small pieces, sprinkle with salt and sprinkle with juice and half a lemon. Add spices, leave to lie down in a cup for 15-20 minutes.
Deprive the peppers of the seed part, chop into thin sticks.
Cut the tomatoes into cubes the same size as the fish.
Cut the asparagus into strips 8-10 cm long.
Mix vegetables and fish in one bowl. Pour in olive oil, throw chopped dill. Mix well.
Divide this mixture among the pots, close them and place in a cold oven.
When it warms up to 180 degrees, mark 45 minutes. - this time is enough for the complete preparation of tilapia with vegetables.

Fragrant tilapia fillet in the oven in foil

The simplest recipe is baked tilapia, lightly sprinkled with lemon juice and sprinkled with Provence herbs. It goes well with any side dishes, looks delicious in all dishes. In addition, it cooks very quickly, because you only need to clean the fish, process and send it to the oven. And to keep it juicy, it is wrapped in foil. An alternative is a special baking sleeve, which works in exactly the same way.

Ingredients:

tilapia fillet - 500 g;
lemon;
oregano - 1/4 tsp. spoons;
olive oil - 2 table. spoons;
salt - 1/2 tsp. spoons.

Cooking method:

Remove the skin from the fillet, lightly beat it off.
Rub salt on both sides and sprinkle with oregano.
Mix olive oil with squeezed lemon juice and treat tilapia with this marinade.
Put it in foil (shiny side looks inward), pour over the rest of the marinade, wrap several times and securely fasten the edges.
Bake at 200 degrees for about 20 minutes. Optionally, you can open the foil at the end and let the tilapia brown at the same temperature (it will take about 5 minutes).

Tilapia is a very tasty freshwater fish, at least I've been hearing more and more positive reviews about its taste lately. Today you can buy its fillet frozen in almost any store. Well, today we will taste it and cook Tilapia fillet in the oven.

Cut the onion into rings and slice the tomatoes. Grate Parmesan cheese on a fine grater.

Wash the pieces of telapia fillet under a stream of cool waves and put them on the board.

Salt, pepper with black ground pepper and sprinkle the pieces of fish with a little lemon.

Pour a little olive oil onto a baking sheet so that it covers its entire surface. We will lay out the pieces of Tilapia fillet prepared by us in the previous step on it.

Put an onion on each piece of fish fillet and make a strip of mayonnaise.

After 40 minutes, we take our dish out of the oven.

Sprinkle with grated cheese and put the Tilapia fillet back in the oven for another 10 minutes.

After 10 minutes, we take the dish out of the oven, put it on a plate and serve with any suitable side dish. I have pickled cherry tomatoes on schedule today.

Bon appetit!!!

Fish dishes are an integral part of our diet, and we are often looking 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 will be discussed in our material.

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

Tilapia contains large reserves of B, E, K vitamins, useful trace elements, has large reserves of phosphorus, potassium, and iodine. By eating only 100 grams of fish, you get a daily supply of protein.

With caution, you should eat such fish for people with diseases of the cardiovascular system (due to the high content of omega-3 and omega-6 acids), diabetics.

Fish fillet in tomato sauce

Such yummy can be eaten for breakfast, lunch or dinner, without fear of gaining weight. The dish can be safely attributed to diet food. The fish is soaked in vegetable sauce - it turns out very piquant, tender and juicy. Required products:

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

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

Cut the tomatoes washed in cold water into cubes.

Meanwhile, finely chopped onion should be fried in a 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, mix.

Dilute tomato paste in a glass with 50 ml of water, add to vegetables. Simmer over low heat for about 15 minutes, stirring occasionally. It is not necessary to cover the pan with a lid.

Place the fish fillet on the bottom of the baking dish, pour in the tomato sauce (according to the photo).
Tilapia fillet with vegetables is cooked in the oven for about 30 minutes at an average temperature of 180-190 degrees.

Casserole with fish and vegetables "fitness dinner"

A very fragrant, appetizing and incredibly healthy dish that will appeal to those who adhere to a healthy diet or just love fish very much. Baked tilapia with vegetables in the oven turns out to be low-calorie - about 95 kcal per 100 grams. The indicators of proteins, fats, carbohydrates are also impressive - 19/2/0.5, respectively. To prepare 4 servings we need:

Tilapia fillet - 4 pcs.;
Tomato - 2 pcs.;
Onion - 1 head;
Natural yogurt (without flavorings) - 100 gr.;
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.

Lubricate the baking dish with a piece of butter, lay the fish fillet, previously cut into small pieces and smeared with marinade.

On top of the tilapia lay the tomatoes, cut into rings, chopped onions. Pour the rest of the sauce over the contents. The final step is to sprinkle everything with grated cheese.

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

Fish casserole with zucchini and cheese

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

Tilapia fillet - 600 grams;
Young zucchini - 1 pc.;
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, salt, pepper, fry in a pan in olive oil until a light crust appears (the process takes no more than 10-15 minutes).

Separately from tilapia, it is necessary to stew vegetables. Peel the zucchini, cut into cubes, also chop the onion with a knife, grate the carrots. Heat a small amount of vegetable oil in a frying pan, sauté the vegetables until half cooked (about 7-10 minutes), do not forget to add spices and salt to taste.

Whisk eggs and cream in a deep bowl until smooth.

Lubricate the baking dish with oil, lay ½ of the stewed vegetables in an even layer on the bottom. Carefully spread the fried fish, then the rest of the vegetable fry. Pour the workpiece with creamy sauce, sprinkle generously with grated cheese, put in the oven for 35-45 minutes. The temperature regime of baking is 180-190 degrees.

Quick cooking recipe

In the realities of modern life, it is so difficult to find time and cook something incredibly tasty, healthy. Fish dishes often require some effort to prepare 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 takes a total of 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 the baking dish with foil, transfer the fillet, pour with cream. Put the sliced tomato on top of the fish, sprinkle everything with grated parmesan. It takes only 15-20 minutes to bake such a miracle at 180-200 ° C.

The fish is very tender, saturated with the aromas of herbs. You can serve with a side dish of boiled rice, potatoes.

Tilapia with vegetables in the oven - recipe with photo

This dish came to us from the Mediterranean, it is very light, tasty and spicy. Among other things, such a yummy will not harm the figure in any way, because it contains almost no fats and carbohydrates. Ingredients (for 4 servings):

Tilapia fillet (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.

Cut the cherry tomatoes in half with a knife, chop the onion and garlic.

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

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

The following is a video that describes in detail the recipe for roasting tilapia with vegetables in the oven. The fish turns out unrealistically tender, juicy, fragrant.

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