Tilapia is a mild-flavored freshwater fish. Its fillets prepare quickly without the need to let them defrost, so they are a great option for a midweek dinner. Create a mixture of spices to coat the white meat of the fish, then bake it in the oven until it has a nice toasted color and a layer of crispy crust. Alternatively, you can make a tasty sauce made from butter, zest and lemon juice and pour the dressing over the tilapia just before putting it in the oven. If you have guests for dinner, you can surprise them by cooking fish in foil accompanied by vegetables. The steam trapped inside the tinfoil will keep the ingredients soft, flavorful and succulent. When cooked, just open the foil to enjoy a complete meal.
Ingrediants
Baked Tilapia in Aromatic Herbs Crust
- 450 g of frozen tilapia fillets
- 4 tablespoons (60 ml) of extra virgin olive oil, separated
- 3 tablespoons (20 g) of paprika
- 1 teaspoon of salt
- 1 tablespoon of onion powder
- 1 teaspoon of black pepper
- 1 / 4-1 teaspoon of cayenne pepper
- 1 teaspoon of dried thyme
- 1 teaspoon of dried oregano
- 1/2 teaspoon of garlic powder
Doses for 4 people
Baked Tilapia in Butter and Lemon Sauce
- 55g butter, melted
- 3 cloves of garlic, finely chopped
- 2 tablespoons (30 ml) of lemon juice
- Zest of 1 lemon
- 170 g of frozen tilapia fillets
- Salt flakes and freshly ground black pepper, to taste
- 2 tablespoons of fresh parsley, chopped
Doses for 4 people
Tilapia in foil with vegetables
- 450 g of frozen tilapia fillets
- 1 large lemon, thinly sliced
- 2 tablespoons (30 g) of butter
- 1 courgette, thinly sliced
- 1 bell pepper, sliced
- 1 tomato, diced
- 1 tablespoon of capers
- 1 tablespoon (15 ml) of extra virgin olive oil
- 1 teaspoon of salt
- 1/4 teaspoon of black pepper
Doses for 4 people
Steps
Method 1 of 3: Prepare Baked Tilapia in Herb Crust
Step 1. Turn on the oven to 220 ° C and let it warm up while you prepare the fish
Line a baking sheet with aluminum foil and then grease it with two tablespoons of extra virgin olive oil. Smear it with a brush to distribute it evenly.
Step 2. Assemble the herbs and spices in a bowl
Keep in mind that these quantities allow you to prepare a blend that will last several times, you can keep it in an airtight container to have it ready ready in the future. To produce a crust of aromatic herbs you need:
- 3 tablespoons (20 g) of paprika;
- 1 teaspoon of salt;
- 1 tablespoon of onion powder;
- 1 teaspoon of black pepper;
- 1 / 4-1 teaspoon of cayenne pepper;
- 1 teaspoon of dried thyme;
- 1 teaspoon of dried oregano;
- 1/2 teaspoon of garlic powder.
Step 3. Rinse and dry the tilapia fillets
Take 450g of tilapia out of the freezer and rinse the fillets under cold water. Dry the fish with kitchen paper before placing it in the pan you prepared earlier.
Step 4. Drizzle the frozen tilapia fillets with the oil and spice blend
Brush the fish with the remaining two tablespoons of oil and then sprinkle both sides with three tablespoons of the herb mixture. Make the spices adhere well to the oil with your fingers.
Step 5. Spray the fillets with spray oil and then cook them in the oven for 20-22 minutes
If you don't have the oil spray, you can pour it directly over the spices to help the fish crust. Place the fillets in the preheated oven and cook until they take on a nice golden color.
Step 6. Take the pan out of the oven and serve the tilapia with the tartar sauce
Poke the larger fillet in the center with a fork to make sure it is cooked to perfection. If the meat flakes easily, it means it's ready, otherwise put the pan back in the oven for another 5 minutes. Serve the crusted tilapia fillets accompanied by the tartar sauce and a side dish of raw or cooked vegetables of your choice.
Store leftover fish in the refrigerator, in an airtight container, and eat it within 2-3 days
Method 2 of 3: Prepare Baked Tilapia in Lemon and Butter Sauce
Step 1. Turn on the oven to 220 ° C and let it heat while you prepare the fish
Take a pan (25x35 cm) and grease it with extra virgin olive oil to prevent the fish from sticking to the metal during cooking. Smear it with a brush to distribute it evenly. If you prefer, you can use butter instead of oil.
For convenience you can grease the pan with spray oil
Step 2. Make the sauce with the butter, garlic, zest and lemon juice
Place the butter in a microwave safe bowl and heat it for 30 seconds or until melted. Remove the bowl from the microwave and add the finely chopped garlic, zest and freshly squeezed lemon juice to the melted butter.
Step 3. Season the frozen tilapia fillets and arrange them in the pan
Take the fish out of the freezer and sprinkle it with salt and freshly ground black pepper to taste. Place the fillets in the pan you prepared earlier and then pour the lemon and butter sauce over them.
Step 4. Cook the tilapia in a pre-heated oven for 20-30 minutes
Place the pan in the oven and wait for the fillets to be cooked to perfection. To check if they are ready, skewer the larger one in the center with a fork. If the meat flakes easily, it means it's cooked, otherwise put the pan back in the oven for another 5 minutes before checking again.
If the tilapia is fresh or thawed, reduce the cooking time to 10-12 minutes
Step 5. Garnish and serve the dishes
Take the pan out of the oven and sprinkle the fillets with the chopped fresh parsley. Decorate them with lemon slices, add a vegetable-based side dish and bring the fish to the table to enjoy it hot. If you want, you can also combine tilapia with white rice.
Store leftover fish in the refrigerator, in an airtight container, and eat it within 2-3 days
Method 3 of 3: Cook the Tilapia in Foil with Vegetables
Step 1. Turn on the oven to 220 ° C and let it heat while you prepare the fish
Prepare four pieces of aluminum foil about 50 cm long and spread them out on a flat surface. Brush or sprinkle them with extra virgin olive oil to prevent the fish from sticking to the paper while cooking in the oven.
If the aluminum foil seems not very strong, use it double to prevent the foil from breaking and letting the cooking juices escape
Step 2. Rinse and dry the frozen tilapia fillets
Take them out of the freezer and rinse them under cold running water. Arrange them on a plate and pat them dry with kitchen paper. If you have let the fish defrost, you do not need to rinse and dry it.
Step 3. Place the tilapia on the aluminum foil and add the butter and lemon slices
Arrange a frozen fillet in the center of each sheet, then sprinkle it with an amount of salt and pepper to taste. Take the butter and add it in flakes on the fish, then garnish each fillet with two slices of lemon.
Step 4. Season the vegetables after cutting them
Slice the courgette, pepper, tomato and drain the capers, then put them in a bowl and season with extra virgin olive oil, salt and black pepper. Stir the vegetables to evenly distribute the dressing.
If you prefer, you can use different vegetables. Follow the seasonality of the products to get the best result
Step 5. Arrange the vegetables on the fish and close the foil
Add about 40g of seasoned vegetables on top of each of the fillets, then fold the paper to seal the sides of the foil first and then the top. Roll the ends to seal them tightly.
Step 6. Cook the tilapia in the oven for 30-40 minutes
Place the parcels directly on the wire rack. After half an hour, check if the fish is cooked by opening one of the packages. Carefully unroll the paper and let the hot steam out before poking the fillet in the center with a fork to check if it's ready. If the meat flakes easily, it means it's cooked. If not, close the foil and put it back in the oven. Check again after 5-10 minutes.
Step 7. Remove the tilapia
Take out the packets after turning off the oven. If you want, you can let the diners open them or you can transfer the fillets and vegetables to the plates before bringing them to the table.
