Oven tilapia in foil recipe. How to cook tilapia in the oven? Tilapia baked in the oven

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

Classic preparation of tilapia baked in the oven, with a traditional set of products. Very reminiscent of French fish and meat dishes. The fish turns out incredibly juicy and tender.

You will need:

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

Step by step recipe:

Rinse the fish pieces and dry with paper towels.
Cut the carrot into rings, slice the tomato in the same way, and divide the onion into half rings.
Grate the cheese with coarse 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 of 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.

How to cook tilapia with vegetables and lemon in foil

Prepare 700 g of tilapia fillet in the oven with the following set of components:

lemon – 1 pc.;
onions and carrots – 4 pcs.;
cheese – 200 g;
vegetable oil – 2 tbsp. l.;
salt - to taste;
allspice - to taste;
mayonnaise in soft packaging – 150 g.

Recipe for a dish in the oven using foil:

The fillet is cut into large pieces and placed in a container.
The juice is squeezed out of the lemon, mixed with spices, and added to tilapia.
The workpiece is kept in the marinade for 30 minutes.
Peel the onion, wash it, divide the onion into 4 parts, then finely chop each one.
Carrots, pre-processed, are passed through a coarse grater.
Oil is poured into a frying pan, placed on the stove, and heated.
Pour in the onion and simmer until soft.

Add carrots to the onions and fry until half cooked for 5-7 minutes.

Wrap the foil tightly on all sides

Tilapia is served cold

For this recipe, whole gutted fish is suitable; the cooking technology is the same as with fillet, only kept in the oven for 5 minutes longer.

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

Take:

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

Step-by-step photo recipe:

Make a 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. Mix the marinade thoroughly.

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

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 advisable to peel the tomatoes and then cut them into cubes. It is not necessary to remove the skin, decide for yourself here. Many people remove the seeds from tomatoes, but I think this is unnecessary, the tilapia will not be juicy enough.

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 with pumpkin and other vegetables

Components:

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.

Cooking algorithm:

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 baking 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 mixture over the fish.
Place the appetizer in the oven and bake for 25-35 minutes at 180-200 degrees.

Tilapia with a vegetable side dish is a tasty, satisfying and at the same time dietary dish. The food is relatively inexpensive, but looks presentable. Do not hesitate to offer it to your guests - they will be pleased with this unusual treat.

Tilapia fillet is tender and low in calories. If you bake it in the oven, it will turn out to be a tasty and healthy snack. For our readers, we have given 7 recipes for this extraordinary dish. All dish options are dietary, you can include them in the menu, even if you count calories and dream of losing weight.

Fish dishes are an integral part of our diet; we often look 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 we will discuss in our material.

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

Tilapia contains large reserves of vitamins B, E, K, useful microelements, and has large reserves of phosphorus, potassium, and iodine. By consuming just 100 grams of fish, you get a day's supply of protein.

People with diseases of the cardiovascular system (due to the high content of Omega-3 and Omega-6 acids) and diabetics should eat such fish with caution.

Tilapia baked in the oven with cheese - a simple recipe

A time-tested option for baking fish, suitable for everyone using the seafood.

You will need:

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

Preparation:

Place the fish in a bowl, pepper, add salt, and sprinkle with seasonings. Provençal collection can be replaced with spices of your choice. Squeeze the juice from half a lemon and spray 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 aromas 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.
Then remove the tilapia and cover with a cheese coat.

Tilapia baked with sour cream

What do you need:

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 taste.

How to cook:

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.

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

Tilapia in the oven with vegetables

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

Necessary:

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

How to bake:

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 chopped onion, and lightly fry. Add fennel with zucchini. Reduce heat and simmer for 5 minutes.
Place the tomatoes, press the garlic, and season with spices. Mix well, simmer for a couple of minutes, turn off the burner.
Line a baking sheet with foil, place the vegetable bed 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.

On a vegetable bed

The best side dish for fish is vegetables. Truly, this combination not only saturates, but also gives the dish a special taste.

fish – 400 g;
zucchini – 1 pc.;
tomato – 1 pc.;
fennel – 1 pc.;
onion – 1 pc. (not large);
garlic – 1 clove;
mustard – 1 tbsp. l.;
chicken egg – 1 pc.;
cream – 80 ml;
hard cheese – 70 g;
lemon juice, pepper, salt, herbs.

The fish is salted, peppered, sprinkled with lemon juice, then left to marinate.
Cut fennel, onion and zucchini into half rings, and tomatoes into medium-sized pieces.
Pour vegetable oil into a frying pan, lightly fry the onion, add fennel and simmer for 5 minutes.
Place tomatoes and zucchini with onions, squeeze out garlic.
Season with salt, pepper and herbs to taste, mix.
Vegetables are laid out on a baking sheet, with fish on top.
Separately, beat the egg, add cream, mustard, herbs, mix all ingredients and pour the sauce over the fish and vegetables.
Place in the oven for 40 minutes, baking temperature 180°C.

Tilapia recipe with potatoes

One of the traditional 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.

How to bake:

Line the pan with baking paper, grease it, and arrange the tilapia.
In the original recipe, it is suggested to pre-boil the potatoes in their skins, 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 pan 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

Any fish in sour cream is incredibly tasty. 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 prepared fish in a pan lined with baking paper.
Pour in lemon juice and sprinkle with spices. Spread each 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 cooking tilapia in a sleeve, is gaining popularity. You can take the simplest set of ingredients - fish, oil, spices. Or expand the list somewhat by adding your favorite herbs and vegetables.

Required:

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.

Preparation:

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 free end of the foil. Bake at 200 o C for 20-25 minutes.

Video recipe for tilapia in cream

Finally, I will please you with a magnificent 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 author of the video. Bon appetit!

You can bake tilapia fillet in the oven without vegetables, just add sour cream, cheese and spices. It will also turn out very tasty. For flavor, you can add rosemary, lemon zest and your favorite spices.

If you bought frozen tilapia, it is best to refrigerate it overnight or overnight. This way it will retain its taste and nutritional qualities as much as possible.

Tilapia fillet 1 kg
sour cream 100 g, can be replaced with mayonnaise
hard cheese 100-200 g optional
salt, ground pepper
unscented vegetable oil or butter
1 tomato
Small onion
Garlic clove

Recipe

Dry the tilapia fillets using a paper towel or white paper napkins.
Sprinkle both sides with salt, pepper, and spices.
Leave for five minutes, no more than ten, otherwise the taste of the fish will change for the worse.
Place the seasoned tilapia on a baking sheet greased with vegetable oil or butter.
Cut the tomatoes into thin circles, two to three centimeters thick.
Place the krasiv on the tilapia.
Chop the onion and garlic as finely as possible. Also at this stage it is good to add fresh herbs, whichever you like best.
Mix sour cream or mayonnaise with onions, garlic and herbs. It is ideal to mix mayonnaise and sour cream in a 1/1 ratio.
Brush the tilapia fillet with sauce.
Sprinkle with grated cheese, the more, the tastier.
Bake in the oven, heating 190 degrees for 20 minutes. Cooking time depends on the thickness of the tilapia fillet and the characteristics of the oven.

Tilapia in the oven is ready when the juices run clear. We take it out immediately so that the tilapia does not dry out. Serve hot, warm or cold, delicious even the next day out of the fridge.

Tilapia is a freshwater fish native to Asia Minor that feeds on plankton and algae. It is often called the “fish of St. Peter”, because of the legend according to which the apostle caught this particular fish during his travels. In stores, the fish can often be found under the name “chicken of the sea”, so it is called because of its white dietary meat, similar to chicken. This distant relative of perch can be fried, boiled, stewed, grilled, but the most common recipe among cooks around the world is tilapia fillet in the oven.

It is easy to prepare and has a particularly soft and rich taste, and it cooks faster than whole tilapia fish in the oven. This tasty fish is also very useful, especially for pregnant women, children, the elderly, as well as everyone watching their figure, because there is practically no fat in it, but it also contains a lot of protein, vitamins and microelements. Namely, phosphorus, calcium, magnesium, iron, potassium and all B vitamins. Some cooks neglect tilapia, believing that it smells like mud, but this is quite easy to fix, just sprinkle the fillet with lemon juice.

A simple recipe for baked tilapia fillets.

The recipe for tilapia in the oven is one of the easiest, and the dish turns out aromatic, juicy and tasty. Be sure to make it a fish day and prepare this simple dish. And keep in mind that with a short heat treatment, all vitamins will be preserved, and the taste of the fish will be soft and melting in the mouth.

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

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 spices.
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.

Good for the body and pleasant to the taste!

Dishes made from this fish are also very suitable for those who closely monitor their figure. The fact is that there is practically no fat in its meat, which means that you will not get fat from it at all. 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 minimal number of bones. And this is important if you don’t like to tinker and pick out small seeds from the juicy pulp. You can cook tilapia in different ways, but most chefs prefer cooking it in the oven, since 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 new life. The reason for this attitude of the Egyptians is the fact that tilapia carries eggs and fry in its mouth. And she can do this for up to a month without taking any food. The Egyptians even built large pools near their houses and kept tilapia there as a sacred animal.

But in Christianity you can find references to the fact that Saint 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 how to prepare this fish. Dishes with this fish are quite popular, and one of the reasons for this demand is the absence 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 beneficial for the body, as it contains a huge amount of protein. Well, now let’s move on directly to the features of baking in the oven. If you like your baked fish to have a golden crispy crust, then you should remove the scales before cooking.

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

To ensure that tilapia baked in the oven has a very original taste and aroma, you can put a few slices of lemon in the belly. This way you will get a very tasty fish, as if saturated with a lemon smell.

And one more thing: if you bought frozen fillets, you don’t have to defrost them. This way you will only save time, and the fish will turn out juicier, since there was quite a lot of liquid in it during cooking.

To prevent the fish from being 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.

This way you artificially create a double boiler effect and all the meat is saturated with the aroma of those vegetables that are in the foil along with the fish. The peculiarity 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.

Dishes prepared from tilapia in the oven

First, consider the simplest baking method.

Ingredients:

Cooking method:

First of all, start heating the oven, because you can only put a baking sheet there if the temperature is already high enough. So while you are cooking, the oven will gradually heat up.
The fillet should be rinsed under cold water.
Then carefully blot it with paper napkins; the fillet should be completely dry. By the way, rinsing is not mandatory, but I think that you still need to wash off all sorts 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 is to place the fillet on a baking sheet. You should not save space and place the pieces at small intervals.
Pour each fillet with the previously obtained mixture and pepper.
Now you can put the baking sheet in the oven.
At 190 degrees, tilapia should be ready in half an hour.
If you want, you can sprinkle it with grated cheese about ten minutes before it’s 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

Ingredients:

300 g potatoes;
500 g tilapia fillet;
Half an onion;
One glass of milk;
Two tablespoons of mayonnaise;
100 g grated hard cheese.

Cooking method:

Peel the potatoes and cut them into slices. Then place it on a baking sheet in a thick layer;
Wash the fish, dry it with a paper towel and place 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 our sauce thoroughly and pour it over the fish.
Preheat the oven to 200 degrees and place a baking sheet there.
The dish takes about half an hour to prepare, and the indicator of readiness is a crispy, golden-colored crust.

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 taste.

Marinate the whole fillet 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, first raising the temperature to 200 degrees.
After half an hour, the package can be removed from the oven and unwrapped.

Tilapia fish rolls with cheese

Ingredients:

100 g Philadelphia cream cheese;
A glass of cream;
Two glasses of sweet mustard;
A quarter tablespoon of horseradish;
Salt and pepper to taste.

Cooking method:

Cut the fillet into strips, ten centimeters wide.
Mix Philadelphia cheese, horseradish and mustard and apply the resulting mixture to the fillet pieces.
Then carefully wrap each strip into a roll.
After the last roll has already been rolled, we put everything we got into a baking dish and fill it with cream. Attention! The cream should reach the middle of the rolls.
Sprinkle pepper and salt on top and place in the oven.
This dish should be baked at 200 degrees for half an hour.
This recipe can be perfectly complemented with vegetables. This makes the rolls more refined and tasty. The advantage of adding vegetables is also the original aroma, thanks to which your whole family will look forward to the dish being ready.

Cooking steps

Grease a baking dish with olive oil. Cut the tilapia fillet into pieces, put in a mold, sprinkle them with lemon juice, sprinkle with coriander, shamballa, lemon zest, add a little salt and let stand to marinate.

Place chopped vegetables in a slightly heated frying pan with vegetable oil: onions, peas, tomatoes and peppers and lightly fry them in different parts of the frying pan.

Then mix the vegetables, add salt and simmer for about 10 minutes. If you plan to add wine, add it while stirring the vegetables.

Cover the tilapia in the mold with a layer of stewed vegetables, sprinkle with thyme and place in the oven to bake for 20-30 minutes at 200 degrees.

Fragrant, tasty and healthy tilapia with vegetables is ready!

Gyuvech (fish with vegetables) can be a separate dish, or served with a side dish of potatoes or rice.

Bon appetit!

What can you cook from tilapia fillet? The fillet of any fish, not just tilapia, can be minced into minced meat and fried into cutlets or simply fried in a frying pan. Baked fillet in the oven, slow cooker or convection oven will be much healthier than fried fish. Delicious recipe for baked tilapia fillet in the oven

with cheese and tomatoes is suggested by our reader Galina Kotyakhova (we thank her for the photo of this dish in several versions).