The white meats of tilapia absorb aromas well. You can cook it in a pan, but to make it tastier and tastier it is better to use the oven. To speed up cooking times, you can close the tilapia fillets in a foil, otherwise you can put them directly into the pan. If you prefer, you can stuff and cook the whole fish for a delicious and fragrant result.
Ingrediants
Tilapia Fillets Flavored with Garlic and Lemon
- 4 tilapia fillets
- 2 tablespoons (30 ml) of melted butter
- 3 cloves of garlic
- 2 tablespoons (30 ml) of lemon juice
- The zest of 1 lemon
- Salt and pepper
For 4 people
Tilapia fillets in foil with vegetables
- 2 tilapia fillets
- 6-8 asparagus
- 2 tablespoons (30 ml) of melted butter
- 2 cloves of garlic
- 1 tablespoon (15 ml) of lemon juice
- 1 teaspoon (1 g) of dried oregano or thyme
- 1 lemon
- Salt and pepper
For 2 people
Grilled Tilapia in the Oven with Lemon Mayonnaise
- 3 tilapia fillets
- 60 ml of mayonnaise
- 2 tablespoons (8 g) of fresh parsley
- 1 teaspoon (2 g) of lemon zest
- Salt and pepper
For 3 people
Whole Tilapia Baked in the Oven
- 2 whole fish (already cleaned)
- 450 g of red onions
- 2 lemons
- 1 tablespoon (15 ml) of extra virgin olive oil
- 3 tablespoons (3 g) of fresh coriander
- 2 cloves of garlic
For 2-4 people
Steps
Method 1 of 4: Tilapia Fillets Flavored with Garlic and Lemon
Step 1. Preheat the oven to 220 ° C
Place one of the shelves in the center of the oven for even cooking. Turn on the oven to 220 ° C and let it heat up completely before cooking the fish.
You can use an electric oven if you are alone and want to cook a single tilapia fillet
Step 2. Combine the melted butter, garlic, juice and lemon zest in a bowl
Pour two tablespoons (30 ml) of melted butter and two tablespoons (30 ml) of lemon juice into a bowl, then mix. Chop two cloves of garlic with the knife and add them to the mixture of butter and lemon juice. Grate the zest of one lemon and add it to the other ingredients, then mix until all are well blended.
- Feel free to use different flavors or to modify the quantities according to your personal tastes.
- For example, you can add half a teaspoon of chili powder to the mixture of butter, garlic, juice, and lemon zest to spice up the tilapia.
Step 3. Place the tilapia fillets in the pan and put them in the oven
Grease a rectangular baking pan (about 25x35 cm) to prevent the fish from sticking during cooking. Arrange the fillets in the pan 3 centimeters apart.
- If the tilapia fillets are frozen, allow them to thaw completely before cooking, otherwise they will not cook evenly.
- You can line the baking sheet with aluminum foil to make cleaning easier later.
Step 4. Pour the dressing over the fillets
Take the mixture of melted butter and flavorings and pour it over the fillets, letting the excess slide to the bottom of the pan. Spread the seasoning evenly using a kitchen brush so that the aromas penetrate deeply.
At this point, if you wish, you can garnish the fillets with lemon slices to make them more inviting and citrusy
Suggestion:
if you want a light crust to form on the fillets, sprinkle them with breadcrumbs before putting them in the oven.
Step 5. Bake the tilapia in the oven for 10-12 minutes
Place the pan on the center shelf for even cooking and make sure the oven door is closed to prevent heat from escaping. Check the tilapia fillets after 10 minutes. If they are white and flake easily with a fork, remove them from the oven.
Make sure the fillets have reached an internal temperature of 63 ° C to avoid any health risks
Step 6. Serve the tilapia fillets immediately
Quickly transfer them to plates to eat hot. You can accompany them with a mixed salad for a light and healthy meal. Bring a couple of lemons cut into wedges to the table for those wishing to further season the fish.
You can store leftovers in the refrigerator for up to four days or in the freezer for up to three months
Method 2 of 4: Tilapia fillets in foil with vegetables
Step 1. Preheat the oven to 230 ° C
Place one of the shelves in the center of the oven for even cooking. Turn on the oven to 230 ° C and let it heat up completely before putting the fillets to cook.
Step 2. Combine the melted butter, garlic, lemon juice, and oregano in a bowl
Pour two tablespoons (30ml) of melted butter and one tablespoon (15ml) of lemon juice into a bowl, then mix with a small whisk. Chop two cloves of garlic with the knife and add them to the mixture of butter and lemon juice. Also add a teaspoon (1 g) of dried oregano or thyme and mix the ingredients together while stirring.
If you wish, you can use both herbs by adding half a teaspoon of oregano and half a teaspoon of thyme
Step 3. Arrange the tilapia fillets and asparagus in the center of the foil sheets
Tear off a large piece of aluminum foil for each of the fillets. Arrange the fillets in the center of the paper with three or four asparagus next to them. Fold the edges of the paper up to form walls that hold the juices while cooking.
- You can also add other vegetables, such as courgettes or broccoli cut into thin slices or small pieces.
- If the tilapia fillets were frozen, make sure they have thawed completely before cooking.
Step 4. Pour the dressing over the fish and vegetables
Spread the mixture of butter, lemon juice and flavorings over the fillets and vegetables using a pastry brush to get an even result. Make sure the tilapia and other vegetables are completely covered in the dressing so they can absorb the flavors.
Be careful not to bend the edges of the tinfoil down as you use the brush so as not to disperse the dressing
Step 5. Wrap the paper around the fillets so that a small opening remains along the top of the foil
Fold the edges of the paper over the fish and vegetables so they are completely covered. Leave a small opening at the top where steam can escape when cooking in the oven.
Suggestion:
If the sheet of aluminum foil is too small for you to completely wrap the fish, you can cover the uncovered part with another piece of paper and join the two sheets by crumpling them together along the edges.
Step 6. Place the foil pouches on the shelf in the center of the oven and cook the fillets for 15-20 minutes
If you prefer, you can put them in a pan; in this way, if the sauce should come out, you will not risk dirtying the oven. Let the tilapia fillets cook for 15 minutes before checking if they are ready. If the meat is white and flakes easily with a fork, it means it is cooked. To be sure, make sure it has reached an internal temperature of 63 ° C.
Cooking time may vary according to the size and thickness of the fillets
Step 7. Serve the fillets immediately to eat them hot and season them with the lemon juice
When the fish is cooked, transfer the foil pouches to the individual serving plates and ask diners to open them just a moment before starting to eat. Also bring lemon wedges to the table so that everyone can flavor the tilapia to taste.
You can store leftovers in the refrigerator for up to four days or in the freezer for up to three months
Method 3 of 4: Oven Grilled Tilapia with Lemon Mayonnaise
Step 1. Preheat the oven grill
The grill will give a unique taste to the tilapia that will look like it is cooked on the barbecue. Turn it on in advance and let it warm up before putting the fish in the oven. Place one of the shelves in the center of the oven for even cooking.
If your oven doesn't have a grill, choose one of the other methods
Step 2. Combine the mayonnaise, parsley and lemon zest in a bowl
Pour 60ml mayonnaise and two tablespoons (8g) of fresh parsley into a bowl, then mix. Scrape the lemon zest with a grater or fork until you have filled a teaspoon (2 g). Stir the ingredients with the whisk to incorporate the mayonnaise flavorings.
If you want you can also add two finely chopped garlic cloves
Step 3. Arrange the tilapia fillets in a tin lined pan and season them
Take a baking sheet and line it with aluminum foil to make it non-stick. Arrange the fillets in the pan about 3 centimeters apart, then season each with a pinch of salt and a sprinkle of pepper.
The tinfoil allows you to speed up the cleaning operations, but if you prefer you can grease the pan with oil to prevent the fish from sticking during cooking
Step 4. Spread the mayonnaise over the fillets
Take a spoon and add the same amount to each tilapia fillet, then spread it evenly with a spatula.
Feel free to dose the mayonnaise according to your personal tastes
Step 5. Broil the fish for about 8 minutes or until it flakes easily
Slide the pan onto the center shelf of the oven and let the fillets cook without covering them. After 8 minutes, check the core temperature of the tilapia to make sure it has reached 63 ° C. If the temperature is correct, the fillets are white and flake easily with a fork, remove the pan from the oven.
Suggestion:
try to open the oven as little as possible so as not to disperse the heat generated by the grill.
Step 6. Serve the tilapia with lemon wedges
Transfer the fillets to a hot serving dish and serve immediately to prevent them from cooling down. Accompany each fillet with a lemon wedge so that each diner can season it to taste.
You can store leftovers in the refrigerator for up to four days or in the freezer for up to three months
Method 4 of 4: Oven-Baked Whole Tilapia
Step 1. Preheat the oven to 200 ° C
Place one of the shelves in the center for even cooking. Preheat the oven to 200 ° C and wait for it to reach the desired temperature before putting the fish in the oven to make sure it cooks evenly.
Step 2. Rinse the fish and pat it dry
Hold it under cold running water to clear the blood and other debris from the belly of the tilapia. Rub the tilapia with your hands as you rinse it for a more thorough clean. When done, pat the fish with kitchen paper to dry it.
You can buy whole tilapia from the fishmonger or supermarket. You may also find it frozen
Step 3. Brush the skin of the fish with olive oil
Dip the bristles of the kitchen brush in a tablespoon (15 ml) of extra virgin olive oil and grease the skin of the tilapia. Grease it on both sides to prevent it from sticking to the pan and to make it evenly tasty.
- If you prefer, you can use an oil of a different variety.
- Hold the fish over the pan while you brush it with oil to avoid greasing the surrounding surfaces.
Step 4. Place the tilapia in the pan with the red onions and lemon slices
Place the fish in the center of the pan placing it on its side. If you want to cook more than one fish at the same time, make sure there is at least 3 cm of distance between them so that there is enough space to add the flavorings. Spread the sliced red onions and lemons around the fish so they can infuse it with their aromas as it cooks in the oven.
You can also cook the fish without adding onions and lemons, but it will be less flavorful
Step 5. Stuff the tilapia belly with onions, lemon, garlic and cilantro
Insert the aromas into the belly of the fish with your hands. Fill the tilapia with five to six slices of onion, two slices of lemon, one and a half tablespoons of fresh coriander and a clove of garlic. If you want to cook two fish at the same time, you will need double the ingredients. Bring the flaps of the belly close to prevent the aromas from escaping.
You can stuff the tilapia with other herbs and spices to taste, for example with dill, oregano or thyme
Step 6. Bake the tilapia in the oven on the uncovered pan for 15-20 minutes
Place the pan in the center of the oven. When 15 minutes have passed, check the internal temperature of the fish with a digital thermometer to make sure it has reached 63 ° C. If not, wait a little longer to avoid food poisoning. When it has reached the correct temperature, make sure the meat flakes easily with a fork and take it out of the oven.
Cooking time may vary based on the size and thickness of the individual fish
Step 7. Serve the tilapia whole while it is hot
Transfer it to a serving dish along with the onions and lemon slices. You can also eat the skin of the tilapia.
You can store leftovers in the refrigerator for up to four days or in the freezer for up to three months
Warning:
pay attention to the bones! They can be very sharp and you risk injuring yourself while chewing or if you accidentally swallow them.
Advice
Try different combinations of herbs and spices to flavor the tilapia
Warnings
- Make sure the tilapia reaches a core temperature of 63 ° C, otherwise it could cause food poisoning.
- Pay attention to the bones while eating so as not to hurt yourself while chewing and not to accidentally ingest them.
