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 fillets with vegetables in the oven
5 How to cook tilapia with vegetables and lemon in foil
6 Conclusion

Tilapia is a dietary fish with a minimum calorie content and a high concentration of amino acids and vitamins. During heat treatment, the main chemical composition is retained. Tilapia in the oven with vegetables is not only 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 a lean white fish. It goes on sale whole, in the form of fillet or steak, any form is suitable for cooking, as long as the fish is fresh.

Tropical freshwater species similar in appearance and taste to perch

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

It is better to opt for fish whole and not frozen, the time spent on processing it will pay off with a pleasant taste. Here are some tips on how to tell if your tilapia is fresh:

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

Scales are cleaned with a knife or a special device. To make this easier, the fish is immersed in cold water for 20 minutes, then poured with boiling water for a few seconds and again placed in cold water.

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

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

Not every vegetable in the pumpkin recipe is suitable for baking. Preference is given to the widespread 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 use grated cheese. It is better to take hard varieties or place soft in the freezer for a few minutes, since 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 for 1 fillet);
fish fillet - 4 pcs.;
dill - 1 small bunch;
garlic - 3 cloves;
sour cream - 3 tbsp. l .;
mayonnaise "Provencal" - 1 tbsp. l .;
oil for lubricating the baking sheet;
salt and pepper to taste.

Recipe:

The cheese is processed into shavings on a coarse grater, placed in a deep bowl.
Chopped greens, sent to cheese.
Tomatoes are divided into 4 parts, salted to taste.
If the tomatoes are large, they are cut into four parts.
Garlic is squeezed into the workpiece.
Add sour cream 30% fat.
Put a spoonful of mayonnaise and stir the mixture
A baking dish is greased with vegetable oil.
Fillet is spread on the bottom.
Glove fish and salt only on one (top) side
Each piece is covered with a cheese mixture.
Put in an oven with a temperature of 1800 for 20 minutes.
Prepare a side dish.
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 cooking fish dishes 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.

The 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 put in one container.
The onion is cut into 4 parts and shaped into thin triangles, put into the total mass.
The workpiece is salted and pepper is added, everything is mixed.
Pour in 2 tbsp. l. oils
The fish is cleaned of scales, washed well and cut into pieces, slightly salted on both sides.
Take a sheet of foil, put vegetables in the center.
Includes oven for 200⁰C, so that it warms up well.
A piece of tilapia is added to the vegetables, the foil is tucked over the edges so that the middle remains open.
Put prepared food on a baking sheet and put in a preheated oven.
Meanwhile, while the fish is in the oven, they process the cheese on a grater with large cells.
Soak tilapia with vegetables for 40 minutes, take it out and cover it with cheese.
Put in the oven, cook for 10 minutes.
Take out a baking sheet, spread the product on a flat dish along with foil.
Sprinkle with finely chopped dill on top

The amount of ingredients is indicated for 4 servings.

How to bake tilapia fillets with vegetables in the oven

A diet meal low in calories and high in 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.

Cooking technology for tilapia with pumpkin in the oven:

The vegetable is washed, moisture is removed from the surface with a napkin and the peel is removed.
Cut into thin plates about 4 * 4 cm in size.
Grease the baking dish with oil and cover the bottom with ½ part of the prepared pumpkin.
The fillet is cut into large pieces.
The fish is placed tightly so that there is no free space.
Pour seasoning on top, distribute it over the entire surface of the fillet
Cut the onion into thin half rings, sprinkle the dish evenly.
The last layer is the remainder of the chopped pumpkin
Turn on the oven, set it to 180 mode⁰FROM.
Break the eggs into a bowl, beat with a whisk or mixer.
Add kefir and sour cream.
Add salt and pepper, beat the mass until a homogeneous consistency
The workpiece is poured.
Put 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 fillets in the oven with the following set of ingredients:

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:

Fillets are cut into large pieces and placed in a container.
Juice is squeezed out of lemon, mixed with spices, added to tilapia.
The workpiece is kept in the marinade for 30 minutes.
Peel off the onion, wash, divide the onion into 4 parts, then chop each thinly.
Carrots, pre-processed, are passed through a coarse grater.
Oil is poured into a frying pan, put on the stove, heated.
Pour the onion, let it soften until soft.
Carrots are added to the onion and fried until half cooked for 5-7 minutes
A sheet of foil is placed in a deep plate, covered with some of the fried vegetables.
Lay out the fish blank on top and evenly distribute the rest of the carrots with onions over the top.
Cover with a layer of mayonnaise.
With the help of a coarse grater, shavings are obtained from the cheese, it will go to the last layer.
Turn on the oven, set the temperature to 180 ⁰FROM.
Foil is wrapped tightly on all sides
The baking sheet is placed in the oven for 30 minutes.
Advice! When the fish is ready, it is carefully taken out of the foil onto a dish and decorated with lemon wedges with herbs.
Tilapia is served cold

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

Conclusion

Oven tilapia with vegetables is a healthy product with a minimum amount of calories and high in protein. Suitable for a dietetic diet. Recipes suggest combining fish with a variety of ingredients: potatoes, carrots, pumpkin. The product is juicy, soft and very tasty, baked in foil with lemon juice.

Tilapia baked with vegetables in the oven: with cheese, in foil, in a creamy sauce