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 to do this is to put the 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!
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 fillets frozen in almost any store. Well, today we will taste it and cook Tilapia fillet in the oven.
Cut the onions into rings and tomatoes into slices. Grate Parmesan cheese on a fine grater.
Wash the pieces of telapia fillet under a cool stream of water and place them on a board.
Season with salt, ground black pepper and sprinkle a little lemon over the fish pieces.
Pour a little olive oil onto a baking sheet so that it covers its entire surface. Place on it the pieces of Tilapia fillet we prepared in the previous step.
Place 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 return the Tilapia fillet to the oven for another 10 minutes.
After 10 minutes, remove the dish from the oven, place it on a plate and serve with any suitable side dish. Today I have pickled cherry tomatoes on my schedule.
Bon appetit!!!
Tilapia fillet baked in the oven according to this recipe is prepared in literally a matter of minutes, it turns out tasty, juicy and aromatic. Tilapia is an inexpensive sea fish that has a rather bland taste and often becomes dry when baked in the oven. The secret of cooking lies in the sauce. It is made on the basis of butter - in this case the fillet becomes juicy and tender. At the same time, the calorie content of the dish is only 135 calories per 100 grams - much less than if you decided to fry the fish.
This recipe is a real godsend for the housewife: the dish is prepared quickly, preparation requires minimal effort, and there are almost no dirty dishes left, just a bowl for the sauce and a baking dish. Just pure benefits!
Product composition
- butter - 65 gr.
- garlic - 3 cloves
- lemon juice - 2 tbsp. spoons
- zest of 1 small lemon
- tilapia fillet - 800 gr.
- salt - 1/2 teaspoon
- ground black pepper - 1/3 teaspoon
- fresh parsley - 2-3 sprigs.
How to deliciously bake tilapia fillet in the oven
1. Heat the oven to 220 degrees. Lightly grease the baking dish with vegetable oil.
2. Melt the butter, pass the garlic through a press, remove the zest from the lemon and squeeze out the juice. In a small bowl, combine the butter, garlic, lemon zest and juice, mix the sauce thoroughly and set aside for now.
Tilapia is an inexpensive sea fish that has a rather bland taste and often becomes dry when baked in the oven. The secret of cooking lies in the sauce made on the basis of butter - in this case, the fillet becomes juicy and tender.
3. Rub the tilapia fillet with salt and ground black pepper, place in a baking dish and pour over the prepared cream sauce.
4. Bake the fish for 10-15 minutes until the meat is white and flakes easily with a fork.
5. Remove the baked fillet from the oven and cool slightly. Sprinkle with finely chopped parsley and serve immediately. A simple, budget fish has become tender and juicy, acquired a flavor and an appetizing golden brown crust, so quickly set up your plates and start tasting!
Often we refuse to cook fish dishes just because fish contains a lot of bones. If you love fish and cannot deny yourself gastronomic pleasure, try cooking tilapia fillets in the oven. This fish is considered freshwater, and its main advantage is the absence of bones.
Appetizing tilapia with mushroom filling
There are a huge number of recipes for preparing tilapia, but this fish tastes best in the oven. During heat treatment, not only its beneficial elements are preserved, but also its juiciness. Thanks to its neutral taste, tilapia fillet harmonizes with vegetables and mushrooms, spices and herbs. Let's cook tilapia fillet in the oven. A recipe with a photo will help us with this. For the filling we will need fresh champignons.
Compound:
- 0.7 kg tilapia;
- 250 g fresh champignons;
- 2 onions;
- 30 ml refined vegetable oil;
- 0.2 kg of hard cheese;
- a bunch of greenery;
- 2 tbsp. l. freshly squeezed lemon juice;
- salt, spices, mayonnaise - to taste.
Preparation:
- Pre-defrost tilapia fillets naturally.
- Place the fish on a plate and pour over freshly squeezed lemon juice.
- Salt to taste, season with spices and spices.
Advice! Fans of savory dishes can pickle onions.
- We wash fresh champignons and remove the film.
- Sauté the onion in refined vegetable oil.
- As soon as it becomes transparent, add chopped mushrooms.
- Cover a baking sheet with foil and place the tilapia fillet on top.
- We wash the fresh herbs, dry them and finely chop them with a knife.
- Combine chopped herbs with cheese.
- Mix everything thoroughly. You can add a mixture of peppers for flavor.
- Spread the prepared cheese dressing on top of the mushrooms.
- Place the fish in the oven and bake for about half an hour. Select temperature mode 180°.
Fish with side dish: a two-in-one dish
Do you want to present an unusual and incredibly tasty dish to the table? How about tilapia fillet in the oven with potatoes? This dish is prepared in the form of a casserole and turns out very juicy.
Compound:
- 6-7 pcs. tilapia fillet;
- 6 pcs. potatoes;
- 1 carrot;
- 1 chicken egg;
- a mixture of peppers, salt and spices - to taste;
- refined sunflower oil;
- 1 tbsp. l. sour cream;
- 100 g hard cheese.
Preparation:
- Place the vegetables in a separate bowl, add a chicken egg, sour cream, salt and a mixture of peppers to taste.
- Pre-defrost the fish fillet.
- Boil potatoes in their skins.
- We also boil the carrots and cool the vegetables.
- We peel the potatoes and carrots and chop everything, it’s better to grate it.
- Rub the tilapia fillet with salt, pepper and other spices for taste.
On a note! Balsamic vinegar will add additional juiciness and a spicy sweet and sour taste to the fish.
- Pour a little vegetable oil into the bottom of a heat-resistant dish.
- Spread half of the vegetable dressing in an even layer.
- Place the rest of the vegetables on top and sprinkle with grated hard cheese.
- Heat the oven to a temperature of 180°.
- Bake the fish for about 35-40 minutes.
- It turns out very juicy, so it needs to be served right away.
Baked tilapia: couldn't be simpler
Tilapia fillet in the oven in foil is very easy to prepare. For juiciness you will need onions and carrots, and lemon and a mixture of peppers will add a piquant taste.
Advice! First, wrap the fish fillet in foil, and 10-15 minutes before the end of cooking, carefully open the top of the foil to brown the tilapia.
Compound:
- tilapia fillet - 700-800 g;
- 1 lemon;
- salt, spices and seasonings - to taste;
- 1 carrot;
- 1 onion.
Preparation:
- Grate the carrots on a coarse grater and finely chop the onion with a knife.
- Peel the carrots and onions and rinse thoroughly.
- Place the chopped vegetables in a bowl and season to taste with salt and spices.
- Place foil on the bottom of an ovenproof dish or baking sheet.
- Place prepared vegetables on it.
- Rub the tilapia fillet with salt and a mixture of peppers, sprinkle with freshly squeezed lemon juice.
- Place the fish pieces on top of the onion-carrot pillow.
- Carefully cover the top of the fish with foil and place in the oven for half an hour.
- The fish will be cooked at a temperature of 180° for 25-30 minutes.
- 5-10 minutes before the end of cooking, carefully unfold the foil so that the fish fillet acquires a golden crust.
- Baked tilapia is best served with canned green peas.
For those on a diet
How to cook tilapia fillet in the oven for those who closely monitor their weight? This freshwater fish contains a minimal amount of fat, but a lot of protein. In combination with fresh tomatoes, tilapia will become a valuable source of useful micro- and macroelements. In addition, you can not only eat deliciously, but also lose weight.
Compound:
- 0.4-0.5 kg tilapia;
- 6-7 pcs. fresh tomatoes;
- spices, herbs, salt;
- 2-3 tbsp. l. freshly squeezed lemon juice.
Preparation:
- First, we defrost the tilapia, rinse it and lightly dry it.
- Pour freshly squeezed lemon juice over the fillet and season with your favorite herbs and herbs.
- Add salt to taste.
- Marinate the fish for half an hour.
- Wash fresh tomatoes and cut them in half.
- Carefully remove the pulp with a teaspoon. We make tomato baskets.
- We cut the tilapia into strips and roll it into a roll.
- Place the rolls inside the tomatoes and place in the oven for 20-25 minutes.
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 with salt and pepper to taste, 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 pan 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 mashed potatoes.
- 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.
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