Tilapia with vegetables. Tilapia baked with vegetables. The classic recipe for tilapia baked with tomatoes and cheese

This recipe for cooking fish with vegetables came to us from Romanian cuisine. This dish is called " gyuvech"and is a baked white sea fish under a layer of seasonal vegetables. The dish looks colorful, and the preparation is very simple, it can be served on a festive table, on a fish day, or whenever you want! I cooked tilapia with vegetables. The dish will be delicious hot, and cold.

Ingredients

To prepare tilapia with vegetables you will need:

tilapia - 3 fillets;

tomatoes (fresh or frozen) - 3-6 pcs.;

bulgarian pepper (fresh or frozen) - 1-2 pcs.;
onions - 2 heads;
green peas (fresh or frozen) - up to 1 cup;
sunflower oil - 2 tbsp. l .;

olive oil - 1 tbsp l .;
juice and zest of half a lemon;
salt - up to 1/2 tsp;
spices "for fish" to taste - coriander, thyme, peppers, shambhala, etc.

Sometimes they add:

white wine - 50 ml;

garlic - 2 cloves.

Cooking steps

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

Put chopped vegetables: onions, peas, tomatoes and peppers in a slightly preheated pan with vegetable oil and fry them slightly in different parts of the pan.

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

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

Fragrant, tasty and healthy tilapia with vegetables is ready!

Gyuvech (fish under vegetables) can be a separate dish, or it can be served with a potato or rice side dish.

Bon Appetit!

Oven-baked fish is not only a low-calorie, 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 requires 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, drizzle 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, salt and 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 turns out to be 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, on top - fish.
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.

We ask you not to wrinkle your nose contemptuously at the sound of the name of the heroine of our story. We also heard that tilapia is an omnivorous fish that often feeds on plankton, bottom sediments and other nonsense that makes it "dirty" and even dangerous. All this is true if you risk eating an inhabitant of freshwater reservoirs of the tropical zone. But this is unlikely, unless you live in Africa. In domestic supermarkets, you will deal with aquaculture product, and most of this fish comes to us from China, where it is artificially hatched. Testing of samples of this fish did not show the presence of heavy metals or antibiotics, which, by the way, are more likely to be found in the meat of inhabitants of an artificial aquatic environment. And if you get tilapia. which was grown, frozen, packed and stored in compliance with existing standards, then you can be absolutely calm about your health.

Moreover: the high content of easily digestible protein in this fish, low calorie content, the presence of valuable Omega-6 and Omega-9 in it make tilapia a very useful product recommended for dietary nutrition.

Having found out that tilapia is still useful and safe, we suggest you include it in your daily menu more often. The best way to cook it is to bake it. Firstly, because it is very tasty, and secondly, because it is healthy. Oven-baked tilapia fillet retains almost all its valuable properties and turns out to be not too high in calories. A selection of 7 dietary recipes will allow you to diversify the menu, without deviating from the principles of healthy eating.

Subtleties of technology

If you want to cook a truly tasty and healthy tilapia dish in the oven, you should take into account several nuances.

If the fish was stored improperly, was repeatedly thawed and frozen, it not only ceases to be juicy, but can also turn out to be hazardous to health, causing food poisoning. Signs of improper storage of tilapia include snow, water, and pieces of ice in the bag.
After making test purchases of tilapia, experts came to the conclusion that almost all samples contain excessively thick ice glaze. If you don't want to overpay, choose fillets with the thinnest ice crust possible.
Defrost tilapia, and any other fish, gradually, protecting it from a sharp change in temperature. Then it will not lose much moisture, it will remain juicy.
There is little fat in tilapia, and you might be tempted to bake it with a lot of oil, mayonnaise. In fact, it is enough to sprinkle it with a teaspoon of vegetable oil or put a thin slice of butter on top. As for mayonnaise, it can be successfully replaced by sour cream and cheese. By the way, under cheese, and even with vegetables, the fish always comes out juicy. Of course, if it is not overdried.
At a temperature of 180-200 degrees, tilapia will bake in 20-25 minutes. If you need to cook it in the oven for longer, cover the dish with a lid or foil.

By following these recommendations, you will turn tilapia into a real treat, tender, juicy and healthy at the same time. Below you will find recipes for tilapia fillets, which are very easy to cook in the oven, including options with vegetables, potatoes, tomatoes and cheese. We advise you to try them all.

A simple recipe for tilapia fillets baked in the oven in foil

Components:

tilapia - 0.4-0.5 kg;
lime or lemon - 0.5 pcs.;
olive oil - 20 ml;
salt, fish spices, herbs of Provence - to taste.

Cooking algorithm:

Defrost the tilapia fillet, rub with salt, herbs and seasonings, sprinkle with the juice squeezed from half a lemon.
Prepare the pieces of foil according to the number of fish fillets. Fold in half, brush with oil.
Marinate tilapia for 20-30 minutes, then wrap it in foil, send it to an oven preheated to 200 degrees.

After 20 minutes, you can take the fish out of the oven, unfold and serve. A side dish will not hurt this tilapia appetizer. Rice or Hawaiian frozen vegetable mix is perfect. Another option is mashed potatoes or baked potatoes. Another alternative is a salad made from fresh or baked vegetables.

Unusual recipe for tilapia baked with tomatoes and cheese

Components:

tilapia - 0.45 kg;
tomatoes - 1 kg;
lemon juice - 40 ml;
salt, fish spices - to taste;
olive oil - how much will it take;
cheese - 70-80 g.

Cooking algorithm:

Before the tilapia has thawed completely, cut it into strips.
After the final defrosting of the fish, pour it with lemon juice, sprinkle with salt and spices, leave in this form for half an hour.
Cut the tomatoes into halves, take out the juicy pulp with seeds with a small spoon.
Roll the tilapia strips into rolls and place in the tomato halves.
Put the appetizer in a greased form, sprinkle with finely grated cheese and send to the oven, preheated to 180-200 degrees.

After 20-25 minutes, you can remove the form from the oven, transfer the appetizer to a dish and serve. Such food is well suited for a buffet table, including a festive one.

The classic recipe for tilapia baked with tomatoes and cheese

Components:

tilapia fillet - 0.4 kg;
tomatoes - 2 pcs.;
cheese - 100-150 g;
salt, seasonings - to your taste;
oil - how much will it take;
lemon, lettuce - for serving.

Cooking algorithm:

Put the tilapia in a dish covered with vegetable oil, sprinkle with salt and seasonings.
Place the sliced tomatoes on top.
Cover the fillets with thin slices of cheese.
Bake for 25 minutes at 200 degrees.
Transfer to lettuce leaves, decorate with lemon wedges and serve.

A hot appetizer made according to this recipe is equally well suited for an everyday dinner and a festive banquet. It looks bright and fresh, has an exquisite taste. At the same time, the use of this dietary dish will not harm your figure.

Tilapia fillet with potatoes in the oven

Components:

potatoes - 0.4 kg;
tilapia - 0.4 kg;
lemon juice - 40 ml;
rosemary - 2 sprigs;
olive oil - how much will it take to lubricate the mold;
salt, seasonings - to your taste;
sweet pepper, red onion - 1 pc.;
cream - 0.2 l;
cheese - 100 g.

Cooking algorithm:

Lubricate the mold. Place thinly sliced potatoes in it. If you are afraid that it will harm you, you can replace it with Jerusalem artichoke.
Salt, season the vegetable. Place the tilapia fillets, cut into small pieces, on top. Drizzle with lemon juice, season and salt.
Scatter the red pepper and purple onions, chopped in half rings, on top.
Pour the cream into the mold.
Cover the container with foil and place in an oven preheated to 180 degrees.
After half an hour, remove the foil, sprinkle the food with finely grated cheese and return to the oven for another 10-15 minutes.

The appetizer made according to this recipe looks delicious enough to offer to guests. At the same time, the hostess does not need to come up with which side dish to serve.

Tip: If you have diabetes, replace the potatoes in this recipe with Jerusalem artichoke. You can find other options on our website in a separate material.

Tilapia fillet with onions and carrots in the oven

Components:

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.

Cooking algorithm:

Marinate the whole fillet in lemon juice with spices.
Place the fillet slices on oiled foil.
Grate the carrots coarsely. Cut the onion into thin half rings.
Combine vegetables with tomato paste and a tablespoon of oil.
Spread the vegetable mixture over the fish.
Wrap food in foil, place on a baking sheet. Slide it into the oven, having previously brought the temperature in it to 200 degrees.
After half an hour, the package can be taken out of the oven and unfolded.

Tilapia with vegetables prepared according to this recipe can be served as a hot or cold appetizer.

Tilapia baked with sour cream

Components:

tilapia fillet - 4 pcs.;
sour cream - half a glass;
oil - 5-10 ml;
lemon juice - 10 ml;
lemon center - 5 g;
seasoning for fish with salt - to your taste;
cheese - 80 g.

Cooking algorithm:

Use a cooking brush to coat the mold with vegetable oil.
Place tilapia in it, drizzle with lemon juice, sprinkle with seasoning.
Add a small amount of seasoning to the sour cream, cover the fish with it.
Fill the food with grated cheese, send it to the oven.
Cook at 180 degrees for 25 minutes.

The fish according to this recipe always turns out to be tender and juicy.

Tip: try adding mushrooms to your meal by chopping them into small pieces and placing them on the fish before pouring the sour cream on it. For the specified amount of tilapia, 100 g of champignons is enough.

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 vegetables in a saucepan, pour half the prescribed amount of cream.
Doused with boiling water, peel the tomatoes, cut, put on vegetables. Season with salt and pepper. Simmer over low heat until half cooked.
Transfer the stewed vegetables to a baking dish and top with the coarsely chopped tilapia fillets.
Combine the egg, remaining cream and grated cheese in a separate bowl. Pour the resulting mixture over the fish.
Send the appetizer to the oven, 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 meal is relatively inexpensive, but it looks presentable. Do not hesitate to offer it to your guests - they will be pleased with this unusual treat.

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

What can be made from tilapia fillets? Fillets of any fish, not only tilapia, can be minced 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 fillet 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 on top with grated cheese and chopped herbs (you can simply cover with cheese slices) and put back in the oven for 5 minutes to melt the cheese.