Cooking tilapia in the oven with vegetables. Tilapia in the oven. How to bake fish with sour cream

Tilapia is a fish product with excellent taste and rich composition. It is best to use this fish baked, preserving the usefulness and juiciness of the meat, and also combined with almost any side dish.

Benefit and harm

The usefulness of tilapia is determined by its rich composition, as well as a significant amount of proteins. Thanks to B vitamins, the nervous system normalizes, the likelihood of depression and headaches decreases. That is why the fish must be included in the diet during the "dark" autumn-winter season. Vitamin E works as an antioxidant and slows down the aging process. The presence of vitamin K in the product has a beneficial effect on the state of the circulatory system, which explains the usefulness of tilapia for people suffering from low hemoglobin and anemia.

Finally, it is important to mention that the iron and phosphorus contained in the composition support the brain, and the phosphorus salts are responsible for the formation of bones and teeth. All of the above properties of fish make it really necessary for children, adolescents and the elderly.

Unfortunately, tilapia is very often harmful when grown in unfavorable conditions. Since this type of fish eats everything in a row, it can be grown by an unscrupulous manufacturer who offers all kinds of garbage as feed. For example, if tilapia was fed on hormonal waste or even antibiotics, then they all go to the person who eats it.

In addition, it is not worth abusing fish for patients with heart pathologies and those who have a congenital intolerance to this product.

Calorie content

There are 100 calories in 100 grams of tilapia. This figure is considered quite low, so fish is often recommended for dietary nutrition. As for BJU, most of all in the product is well-digestible protein - as much as 26 grams per 100 grams of food. According to nutritionists, this amount is more than half of the protein required by a person per day. In addition, tilapia is rich in omega-3 fatty acids, various vitamins, calcium, iron and other important elements.

How to choose a fish?

Choosing high-quality tilapia is possible if you visually assess the condition of the carcass. The eyes should be shiny and clear, and the absence of any films is also important. Intact scales are also important, because if the scales fall off, then something is wrong with the product.

You should definitely smell tilapia. Any third-party amber speaks of the spoilage of the product, and the natural "sea" smell - of its freshness.

Tilapia in the oven can be cooked in a not very difficult way, the main thing is observe a few simple nuances.

At first In order for the baked fish to turn out to be covered with a crispy appetizing crust, it is imperative to rid it of the scales. Even if you do not think about the taste, uncleaned scales will cause certain difficulties in getting rid of the skin.
Secondly, for a brighter taste and aroma, it is recommended to place a couple of lemon slices in an open abdomen.
Thirdly, tilapia is allowed not to be thawed in order to save time and get a more juicy dish.
Fourth, Before baking, it is recommended to liberally oil the used pan. A good solution is the use of foil, in which fish pieces are wrapped, always preserving the air gap.

Recipes

Dishes with tilapia in the oven can be cooked step by step, in principle, using the same technology, only by varying the ingredients used. The simplest recipe involves the use of:

four fish fillets;
a quarter cup of olive oil;
three chopped cloves of garlic;
a couple of tablespoons of lemon juice and zest of one citrus.

Tilapia is pre-defrosted in the most natural way when it is transferred from the freezer to the bottom shelf of the refrigerator. Vegetable oil, garlic and citrus components are mixed in a separate container. The washed fillet is transferred to a baking container, after which it is salted, peppered and combined with the marinade. Cooking lasts from twelve to fifteen minutes in an oven heated to 200 degrees.

With potatoes

Cooking fish with potatoes requires, in addition to half a kilogram of fillets and 300 grams of vegetables:

one second part of the onion;
a glass of milk;
a couple of tablespoons of mayonnaise;
100 grams of grated cheese.

The potatoes are peeled and cut into equal slices, which then form the bottom layer on the pallet. The washed and dried fish is placed on top of the vegetables, and everything is sprinkled with black pepper on top. The cheese is grated and mixed with dairy products. The resulting sauce is poured over the food, and everything is removed into the oven, heated to 200 degrees. In about thirty minutes, tilapia can be served at the table.

Tilapia cooked with cream instead of milk and olive oil is no less tasty. In this case, you will need:

500 grams of fillet;
the same amount of potatoes;
200 grams of hard cheese;
one onion;
450 milliliters of twenty percent cream;
a couple of tablespoons of vegetable oil;
lemon juice;
butter;
salt, spices and herbs.

The onion is chopped into halves of the rings. The prepared pallet is oiled with a couple of tablespoons of olive oil, after which pieces of fish are laid out on the surface. Tilapia is salted, peppery and necessarily sprinkled with lemon juice.

The next layer is the onion. The potatoes are peeled and cut into thin slices, after which they are laid out on top of the onion. Vegetables are also salted and peppery. Then the dish will need to be sprinkled with finely chopped fresh herbs and grated cheese. The dish is poured with cream and removed for forty minutes in the oven, preheated to 180 degrees.

With cheese

It is very tasty to bake tilapia under a sour cream fur coat with a crispy cheese crust. The list of required ingredients consists of:

eight fish fillets;
180 grams of sour cream;
150 grams of hard cheese;
zest of one lemon and a tablespoon of its own juice;
ten milliliters of vegetable oil;
salt and spices.

Thawed, washed and dried fillets are laid out on a pallet, greased with vegetable oil. The pieces are immediately salted and peppery. At the same stage, you can season the tilapia with some kind of dried herbs or other seasonings.

The lemon peel is grated to form a yellow rind, free of the white, bitter substance. Then the zest is lightly crumbled over the top of the tilapia and each bite is sprinkled with lemon juice. At the next stage, the dish must be thickly greased with sour cream, and the cheese grated on a coarse grater should be spread over the surface. The oven heats up to 180 degrees, and cooking lasts from twenty-five minutes to half an hour. The readiness of the dish is determined by the browned crust.

It is customary to serve the fish with a garnish of cereals or vegetables, as well as sprinkled with finely chopped fresh herbs.

With vegetables

It is easy to prepare delicious tilapia with tomatoes in foil. The ingredient list includes:

500 grams of fillet;
one sweet pepper;
a couple of tomatoes;
fresh herbs;
a couple of tablespoons of vegetable oil;
spices.

The washed fish is dried using paper towels and the vegetables are cut into small cubes. The greens are finely chopped, mixed with tomatoes and peppers, and then seasoned with oil. The used baking container is covered with foil and additionally oiled.

The first layer is tilapia, and on top of it is the vegetable mixture, after which the products are covered with the ends of the foil. The oven heats up to 180 degrees, and the dish is cooked for half an hour. About ten minutes before the end of the process, it is worth pushing the paper aside - this will leave the excess liquid, and the vegetable layer will turn ruddy.

Tilapia cooked on a vegetable pillow is tender and appetizing. The ingredient list cannot be complete without:

four fish fillets;
a couple of zucchini;
two tomatoes;
half a tablespoon of fresh parsley;
cloves of garlic;
optional four tablespoons of white wine.

First, the courgettes are cut into slices, the tomatoes are chopped into cubes, and the herbs and garlic are finely chopped. In one container, the zucchini are mixed with half a teaspoon of salt, and in the other - tomatoes, garlic and parsley are salted and pepper.

The baking paper is cut into four equal squares, and vegetables are laid out in each first, then the tomato mixture, and then the fish fillet. Everything is salted and peppery, and poured over with sauce. Each envelope is closed, put on a pallet and put into the oven, heated to 180 degrees. The dish will take about a quarter of an hour to cook.

By the way, tilapia is no less tasty with other vegetables: broccoli, cauliflower, carrots and onions.

With mushrooms

To cook tilapia with mushrooms in the oven, the latter must first be stewed with onions, for example, in sour cream sauce, and then simply put on top of the fish pieces. Further baking can be done according to any recipe.

With rice

To make the fish satisfying and does not require a side dish, it is worth combining it with rice. For cooking you will need:

a tablespoon of butter;
the same amount of olive;
four cloves of garlic;
one leek;
half a glass of green peas;
a glass of chopped tomatoes;
salt and pepper;
one and a half cups of rice;
four glasses of clean water.

In addition, you need:

two fillets of tilapia;
half a lemon;
a bunch of fresh parsley;
a pinch of saffron;
a couple of teaspoons of paprika.

In a heat-resistant saucepan, butter is heated and then mixed with olive oil. Onions with garlic, peas and tomatoes are laid out in the resulting mixture, after which they are thoroughly mixed.

Rice with spices and half of the available parsley are added to the same container, and everything is poured with two and a half glasses of clean water. You will have to cook the dish for about fifteen minutes, periodically adding liquid. The fillet, meanwhile, is cut into large pieces and rubbed with a pepper-salt mixture. The fish can be transferred to a saucepan, closed with a lid and put into an oven preheated to 175 degrees. The cooking time will be only eight minutes, after which the fish will need to be turned over and brought to the heat for the same amount. Before serving, the food is sprinkled with the remnants of herbs and poured with lemon juice.

Diet

To prepare a fish dish that will suit the followers of the PP, tilapia will have to be baked in tomatoes and without oil. Tomatoes will need to be cut in half and freed from the pulp, and the fillets will need to be pickled with lemon juice and spices. For baking, each piece is rolled up and put inside the tomato. It will take a third of an hour to cook at a temperature of 180 degrees.

For information on how to cook tilapia in the oven, see the next video.

Oven-baked fish is not only a low-calorie dish, but also a very tasty and healthy dish. I want to offer you two great 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 it is so easy and quick to prepare them.

Oven foil tilapia recipe

Required utensils: baking sheet, baking foil, several flat plates, grater, chopping board, knife.

Ingredients

Step by step recipe

Cut 1 small onion into strips.
Cut 1 medium-sized carrot into slices.
Cut 3 circles from one large tomato.
Line a baking sheet with foil and spread 50 g of softened butter over it.
First, place the onions and carrots evenly on a baking sheet.
Sprinkle each piece of fish on one side with ground ginger and place them on this side of the vegetables.

Season the fish with salt and pepper to taste, then sprinkle liberally with oregano, tarragon, and Italian herbs.

Grate 100 g of cheese on a coarse grater and sprinkle each fillet with it.
Switch the oven 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 add a slight sourness to the fish. and rich taste.
To spice up the fish, it's best to use ginger instead of garlic.
The best oregano is considered a seasoning for fish, Italian herbs and tarragon.

Cooking period: about 1 hour.
Calorie content: 100 g - 94 kcal.
Servings 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 sheet. tablespoons of olive oil and spread it over the entire inner surface.
Place all the telapia fillet pieces (500 g) in it.

Sprinkle each piece of fish with lemon juice to taste.
Sprinkle with chopped onion on top.
Peel 500 g potatoes, cut into medium-thick slices and place on top of the onion layer.

Chop a few sprigs of parsley or dill and sprinkle over the potatoes.
Grate 200 g of cheese on a coarse grater and place on top of the potatoes.
Pour 450 ml 20% cream evenly over the top.
Place the baking sheet 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 make the potatoes juicy, and the fish had a pleasant aroma and creamy taste, I recommend adding cream.
For this fish casserole, slice the potatoes into medium-thick wedges so they cook but don't turn into mashed potatoes.
For cooking fish dishes it is better to use olive oil, which will only emphasize the taste.

If you do not know, then I suggest you the best option - the recipe for pangasius in the oven.
I think the most spicy and delicious fish dish, which is perfect for a festive dinner.
But the recipe for cooking - hake in the oven - will not leave anyone indifferent. This dish is delicious and easy to prepare.
I think that recipes with photos and step-by-step comments are the most convenient for preparing a dish for the first time, for example, such as “carp in the oven”.

Using my recipes, you can cook any other sea fish, but tilapia cooked using these methods turns out to be especially delicious. If you have already prepared these dishes, then share your feedback in the comments.

Tilapia is a delicious fish from the perch family, it has the most delicate white meat and a pleasant taste. She is able to delight even the most demanding gourmets. You can buy fish in most stores, and everyone can cook tilapia fillets in the oven.

How to whip up tilapia fillets in the oven if you have very little time? There is one very easy and quick way. This will require a minimum set of products and 20 minutes of time.

Ingredients:

tilapia - 2 halves;
fresh lemon - 0.5 pcs.;
dry garlic - 1 tsp;
salt and black pepper, herbs;
mayonnaise - 2 tbsp. l .;
fresh grated horseradish - 2 tsp;
butter - 1 tbsp. l.

Cooking process:

The fish is salted, pepper, sprinkled with half a teaspoon of dried garlic.
The fish is placed on a baking sheet covered with foil, pour over with liquid butter and sent to the oven for just 20 minutes. Bake at 200 ° C.
While the tilapia is baking, prepare the sauce. To do this, mix mayonnaise with horseradish, chopped herbs and grated lemon zest (no more than 1 tsp), add the second part of dried garlic.

Ready fish is served with sauce and lemon wedges, garnished with herbs. You can eat it alone or with a side dish.

Cooking with potatoes

If you bake tilapia fillets with potatoes in the oven, you get a full-fledged independent dish. Both adults and children will like it.

Ingredients:

fish fillet - 0.5 kg;
jacket potatoes - 4 pcs.;
sweet pepper - 1 pc. (Red);
chives - 2 pcs.;
olive oil - 2 tablespoons l .;
rosemary - a pinch;
salt, black pepper, lemon juice.

Cooking process:

Cover the baking dish with baking paper, lay out the fillets.
Help the potatoes to get rid of the skin, cut into slices, put on top.
Bulgarian pepper is cut into slices, it also fits with fish and potatoes.
Sprinkle with lemon on top, sprinkle with salt, pepper and rosemary, pour over with olive oil.
Leave in the oven for 25 minutes. Bake at 220 ° C.

Serve with a lemon wedge. The dish will turn out to be bright and aromatic.

How to bake fish with sour cream

In order to deliciously cook tilapia fish fillets, you do not need many ingredients, just show your imagination.

Ingredients:

tilapia - 4 halves without bone;
sour cream - 100 g;
lemon zest - 1 tsp;
lemon juice - 1 tsp;
hard cheese - 70 g;
vegetable oil - 5 ml;
salt and black pepper.

Cooking process:

The fish fillet is placed in a baking sheet covered with baking foil.
Sprinkle with lemon zest, salt, pepper, and pour with lemon juice.
Grease each piece of fish generously with sour cream.
Put grated cheese on top of the sour cream.
Bake at 180 ° C for half an hour.

After removing the tilapia from the oven, sprinkle with herbs and serve with vegetables. An excellent addition will be the side dish chosen by the chef's taste.

Delicious tilapia fillet in the oven with cheese

Tilapia fish with cheese turns out to be incredibly tasty. Cheese and fish create a harmonious combination.

Ingredients:

tilapia - 3 pcs.;
onion - 1 pc .;
hard cheese - 100 g;
tomato - 1 pc.;
lemon - 0.5 pcs.;
mayonnaise, vegetable oil, herbs, salt, pepper, favorite spices.

Cooking process:

Put the fillet in a deep dish, season with salt, pepper, add spices, sprinkle with lemon juice and marinate for 15 minutes.
While the fish absorbs the aromas of spices, cut the tomatoes and onions into rings, grate the cheese.
Putting the fish on a baking sheet, pour with two tablespoons of vegetable oil, grease with mayonnaise, cover with onions and tomatoes on top.
We send it to the oven heated to a temperature of 180 ° C for 20 minutes.
Take out the fish, sprinkle with cheese, herbs and put in the oven for another 5 minutes, until it melts.

You do not need to grate the cheese, but cover each fish piece with thin plates. This will turn out not only a delicious, but also a festive dish.

We bake in foil

In foil, the fish bakes quickly and becomes more juicy. Any recipe can be used for such baking, but a successful option is known, and we will cook it.

Ingredients:

tilapia - 1 kg;
lemon - 1 pc.;
olive oil - 4 tbsp. l .;
salt, pepper, spices.

Cooking process:

First, the marinade is prepared, for this squeeze the lemon juice, add olive oil, salt, pepper, spices, mix thoroughly.
Coat each fillet with marinade, or it is better to hold it in the mixture for 10 minutes.
Make a pocket out of foil and put the fish in it with lemon sauce, in which it is marinated.

Cooking process;

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

18.06.2018

Tilapia is one of the most inexpensive and dietary fish found in grocery stores. 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 very nutritious, but exactly how to do this - every second housewife asks. Tilapia is a very dry fish, so it needs a good marinade or sauce in the first place. Secondly, it is recommended to remove it under the vegetable layer so that moisture does not evaporate from it. Therefore, the ideal way out of the situation is a puff casserole with sour cream, which is not prepared simply, but very simply.

Ingredients:

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

Cooking method:

Chop the garlic and parsley, stir.
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.
Then lay out on the bottom of the heat-resistant form as evenly as possible, leaving no holes between the pieces.
Wash the potatoes, peel and cut into thin slices. Place 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. Tighten with foil shiny side down.
Send the form to the oven, cook 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, increasing 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-brew 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;
cloves of garlic - 2 pcs.;
bulb onion;
ground pepper, salt;
olive oil - 1 table spoon.

Cooking method:

After peeling the fillet and rinsing it under cold water, remove excess moisture and place it on a baking sheet.
Lightly salt, sprinkle with pepper.
Rub the garlic and spread gently over the tilapia.
Add olive oil to each bite, if desired, use more of it than indicated in the recipe.
Chop the onion into rings and distribute over the fish.
Cut the tomatoes into thin circles (or semicircles), spread 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.
Coarsely grate the cheese, sprinkle each piece generously with it. Place the fish in the oven for another 15 minutes.

Diet tilapia fillet with vegetables in the oven

Previous recipes involved 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 lot 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 excellent for the menu of a person who monitors health and shape.

Ingredients:

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

Cooking method:

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

Fragrant tilapia fillet in the oven in foil

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

Ingredients:

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

Cooking method:

Remove the skin from the fillet, slightly beat it off.
Rub with 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 (the shiny side looks inward), pour over the rest of the marinade, wrap it several times and secure the edges securely.
Bake at 200 degrees for about 20 minutes. If you wish, you can open the foil at the end and let the tilapia brown at the same temperature (it will take about 5 minutes).

What can be made from tilapia fillets? Fillets of any fish, not only tilapia, can be chopped into minced meat and fried cutlets or simply fried in a pan. Much healthier than fried fish will be baked fillets in the oven, slow cooker or airfryer. Delicious recipe baked tilapia fillets in the oven with cheese and tomatoes is offered by our reader Galina Kotyakhova (we thank her for the photo of this dish in several versions).

Oven baked tilapia with cheese and tomatoes

I decided to arrange a fish day for myself today and prepared a simple and very tasty dish of tilapia fillets.
Ingredients for baked tilapia recipe:

tilapia fillet -6 pieces are not large, so as not to cut into portions,
onions -1 piece,
half a lemon
200 g of any cheese
sunflower oil,
2 fresh tomatoes,
mayonnaise,
salt,
pepper and spices for fish and
greens.

How to cook delicious tilapia fillets in the oven

Frozen fish fillets (I have tilapia, but in this recipe you can use fillets, sole, pollock, hake, cod, pike perch, sea bass, catfish, carp) defrost, rinse, dry with a napkin and put in a plate, sprinkle with salt, pepper and spices for fish and sprinkle with lemon juice. The fish fillets should sit in the marinade for about 15 minutes.

At this time, cut tomatoes into slices, onion slices, three grated cheese.

Then put the fish fillet in a baking dish, pouring 2-3 tbsp into it. tablespoons of vegetable oil. Grease the tilapia fillet with mayonnaise, put onions and tomatoes on the fish.

Put tilapia with mayonnaise and vegetables in an oven preheated to 180 degrees, let the fish bake. After 15-20 minutes, sprinkle each piece of baked tilapia with tomatoes and onions with grated cheese and chopped herbs on top (you can simply cover with cheese slices) and put back in the oven for 5 minutes to melt the cheese.