Tilapia in the oven with vegetables: step-by-step cooking recipes with photos, dietary

Content

1 How to cook tilapia in the oven with vegetables
2 Tilapia in the oven with vegetables and cheese
3 Tilapia baked with vegetables in foil
4 How to bake tilapia fillet with vegetables in the oven
5 How to cook tilapia with vegetables and lemon in foil
6 Conclusion

Tilapia is considered a dietary fish with a minimal calorie content and a high concentration of amino acids and vitamins. During the heat treatment, the basic chemical composition is preserved. Tilapia in the oven with vegetables is not only a tasty, but also a healthy dish: 100 g of the product contains the daily protein requirement for an adult.

How to cook tilapia in the oven with vegetables

Tilapia is classified as a lean white fish. It goes on sale whole, in the form of fillet or steak; any form is suitable for cooking, the main thing is that the fish is fresh.

Tropical freshwater species similar in appearance and taste to perch

With fillet, if it is frozen, it is difficult to determine; the low quality of the product will be revealed only after defrosting by the smell and consistency of the tissue. The substance will be loose, with a mucous surface. This means that carcasses that are starting to deteriorate were sent for processing. It’s easier with steak; the structure and color are visible on the cut even after freezing. If the shade is yellow, it is better to avoid such a product, since there is a high probability of food intoxication.

It is better to opt for whole and not frozen fish; the time spent on processing it will pay off with a pleasant taste. Some tips on how to determine if tilapia is fresh:

pay attention to the gills, they should be red or dark pink, a white or gray tint indicates a low-quality product;
The aroma of fresh fish is barely perceptible. A pronounced unpleasant odor indicates that it was caught a long time ago and may have already been frozen;
eyes should be light, not cloudy;
scales without mucus deposits, tightly fitting to the body, shiny, without damage or stains.

Clean the scales with a knife or a special device. To make this easier, immerse the fish in cold water for 20 minutes, then pour boiling water over it for a few seconds and place it in cold water again.

Vegetables for the dish are chosen without dents, black and putrid fragments, and not limp. It is better to take white or blue onions, salad varieties.

Attention! Peeled onions should be placed in cold water for 5 minutes, then during processing they will not irritate the mucous membranes of the eyes.

In a pumpkin recipe, not every vegetable is suitable for baking. Preference is given to the common Hokkaido variety; it has a dense structure and no coarse fibers; after hot processing, the aroma and integrity of the pieces are preserved.

Most recipes call for shredded cheese. It is better to take hard varieties or place soft ones in the freezer for a few minutes, since a chilled product is easier to process.

Tilapia in the oven with vegetables and cheese

Prepare tilapia with the following ingredients:

Gouda cheese – 200 g;
cherry tomatoes – 12 pieces (3 pieces per 1 fillet);
fish fillet – 4 pcs.;
dill – 1 small bunch;
garlic – 3 cloves;
sour cream – 3 tbsp. l.;
“Provencal” mayonnaise – 1 tbsp. l.;
oil for greasing the baking sheet;
salt and pepper - to taste.

Recipe:

The cheese is processed into shavings on a coarse grater and placed in a deep bowl.
Chop the greens and add them to the cheese.
Tomatoes are divided into 4 parts, salted to taste.
If the tomatoes are large, cut them into four parts
Garlic is squeezed into the preparation.
Add sour cream 30% fat.
Add a spoonful of mayonnaise and stir the mixture
The baking dish is greased with vegetable oil.
Place fillet on the bottom.
The fish is peppered and salted only on one (top) side
Each piece is covered with the cheese mixture.
Place in the oven at 1800 for 20 minutes.
The side dish is being prepared.
Mashed potatoes, boiled buckwheat or rice are suitable as a side dish for tilapia.

Tilapia baked with vegetables in foil

A set of necessary products for preparing a fish dish in the oven:

tilapia – 400 g;
potatoes – 600 g;
cheese – 200 g;
large onion – 1 pc.;
carrots – 1 pc.
sunflower oil – 2 tbsp. l.;
ground black pepper and salt - to taste;
dill greens.

Sequence of cooking fish with vegetables in the oven:

Peel the potatoes, wash and cut into long strips.
The processed carrots are cut lengthwise into 2 parts and chopped into semicircles.
All prepared vegetables are placed in one container.
The onion is cut into 4 parts and shaped into thin triangles, placed in the total mass.
The workpiece is salted and pepper added, everything is mixed.
Pour in 2 tbsp. l. oils
The fish is cleaned of scales, washed well and cut into pieces, lightly salted on both sides.
Take a sheet of foil and place vegetables in the center.
Turn on the oven at 200⁰C, so that it warms up well.
A piece of tilapia is added to the vegetables, the foil is folded in from the edges so that the middle remains open.
Place the prepared products on a baking sheet and place in a preheated oven.
Meanwhile, while the fish is in the oven, the cheese is processed using a large-mesh grater.
Let the tilapia and vegetables sit for 40 minutes, take it out and top it with cheese.
Place in the oven, cook for 10 minutes.
Take out a baking sheet and place the product on a flat dish along with foil.
Top with finely chopped dill

The amount of ingredients is indicated for 4 servings.

How to bake tilapia fillet with vegetables in the oven

A dietary dish with low calorie content and high content of vitamins and protein. The recipe includes:

Hokkaido pumpkin – 400 g;
tilapia fillet – 500 g;
kefir – 200 ml;
egg – 3 pcs.;
sour cream – 1 tbsp. l.;
dry seasoning for fish – 1 tsp;
white pepper and salt - to taste;
vegetable oil – 1 tbsp. l.;
blue onion (salad) – 1 head.

Technology for preparing tilapia with pumpkin in the oven:

Wash the vegetable, remove moisture from the surface with a napkin and remove the peel.
Cut into thin slices approximately 4*4 cm in size.
Grease the baking container with oil and cover the bottom with ½ of the prepared pumpkin.
The fillet is cut into large pieces.
The fish are placed tightly so that there is no free space.
Seasoning is poured on top and distributed over the entire surface of the fillet.
Cut the onion into thin half rings and sprinkle evenly over the dish.
The last layer is the rest of the chopped pumpkin
Turn on the oven and set it to 180⁰WITH.
Break the eggs into a bowl and beat with a whisk or mixer.
Add kefir and sour cream.
Add salt and pepper, beat the mixture until smooth.
Fill the workpiece.
Place in a preheated oven for 30 minutes.
The dish is served cold

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.
A sheet of foil is placed in a deep plate and covered with some of the fried vegetables.
Place the fish stock on top and distribute the remainder of the carrots and onions evenly over the top.
Cover with a layer of mayonnaise.
Using a coarse grater, you get shavings from the cheese; they will go to the last layer.
Turn on the oven, set the temperature to 180 ⁰WITH.
Wrap the foil tightly on all sides
Place the baking sheet in the oven for 30 minutes.
Advice! When the fish is ready, carefully remove it from the foil onto a plate and decorate it with lemon slices and herbs.
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.

Conclusion

Tilapia in the oven with vegetables is a healthy product with a minimum amount of calories and high protein content. Suitable for dietary needs. Recipes suggest combining fish with a variety of ingredients: potatoes, carrots, pumpkin. The product baked in foil with lemon juice turns out juicy, soft and very tasty.