Tilapia baked with vegetables in the oven: under cheese, in foil, in cream sauce

Tilapia is classified as 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 preserved. 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 classified as a lean white fish. It goes on sale whole, in the form of a 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

It is difficult to determine the fillet, if it is frozen, the low quality of the product will be detected only after defrosting by the smell and texture of the tissue. The substance will be loose, with a mucous surface. This means that carcasses that begin to deteriorate were sent for processing. It is easier with a steak, 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 whole and not frozen fish, the time spent on processing it will pay off with a pleasant taste. A few tips on how to tell if 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 a long time ago and may have already been frozen;
• eyes should be light, not cloudy;
• scales without mucus coating, tightly adhering to the body, shiny, without damage and spots.

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

Vegetables for the dish are chosen without dents, black and putrefactive fragments, not sluggish. Onions are better to take white or blue, salad varieties.

In a pumpkin recipe, not every vegetable is suitable for roasting. 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 ones in the freezer for a few minutes, since the chilled product is easier to process.

Tilapia in the oven with vegetables and cheese

Tilapia is prepared with the following ingredients:

• Gouda cheese – 200 g;
• cherry tomatoes – 12 pieces (3 pieces per 1 fillet);
• fish fillet – 4 pc .;
• dill – 1 small bunch;
• Garlic – 3 cloves;
• sour cream – 3 tbsp. l .;
• mayonnaise “Provençal” – 1 tbsp. L.;
• oil for greasing the pan;
• salt and pepper to taste.

Recipe:

1. Cheese is processed into shavings on a coarse grater, put in a deep bowl.
2. Greens are crushed, sent to cheese.
3. Tomatoes are divided into 4 parts, they are salted to taste.
   
   

   If the tomatoes are large, they are cut into four parts.

4. Squeeze the garlic into the preparation.
5. Add sour cream 30% fat.
   
   

   Put a spoonful of mayonnaise and mix the mixture

6. The baking dish is greased with vegetable oil.
7. Lay the fillets on the bottom.
   
   

   Pepper fish and salt only on one (upper) side

8. Each part is covered with cheese mixture.
   
   

   Put in the oven with a temperature of 1800 for 20 minutes.

9. Garnish is being prepared.
   
   

   As a side dish, tilapia is suitable for mashed potatoes, boiled buckwheat or rice.

Tilapia baked with vegetables in foil

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

• tilapia – 400 g;
• potatoes – 600 g;
• cheese – 200 g;
• large onions – 1 pcs .;
• carrots – 1 pcs.
• sunflower oil – 2 st. l .;
• ground black pepper and salt – to taste;
• greens of dill.

The sequence of cooking fish with vegetables in the oven:

1. Peel off the potatoes, wash and cut into long strips.
2. The processed carrots are cut lengthwise into 2 parts and chopped into semicircles.
   
   

   All prepared vegetables are put in one container.

3. The onion is cut into 4 parts and shaped into thin triangles, put into the total mass.
4. The workpiece is salted and pepper is added, everything is mixed.
   
   

   Pour in 2 tbsp. l. oils

5. The fish is cleaned of scales, washed well and cut into pieces, lightly salted on both sides.
6. Take a sheet of foil, put vegetables in the center.

   

7. Turn on the oven for 200⁰C so that it warms up well.
8. A piece of tilapia is added to the vegetables, the foil is folded over from the edges so that the middle remains open.

   

9. Put prepared foods on a baking sheet and put in a preheated oven.
10. In the meantime, while the fish is in the oven, cheese is processed on a grater with large cells.
11. Keep tilapia with vegetables for 40 minutes, take it out and top it with cheese.
    
    

    Put in the oven, cook for 10 minutes.

12. A baking sheet is taken out, the product is laid out on a flat dish along with foil.
    
    

    Topped 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 a low calorie content 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.

How to cook tilapia with pumpkin in the oven:

1. The vegetable is washed, moisture is removed from the surface with a napkin and the peel is removed.
2. Cut into thin plates approximately 4 * 4 cm in size.
3. Grease the baking dish with oil and cover the bottom with ½ part of the prepared pumpkin.
4. The fillet is cut into large pieces.

   

5. The fish is placed tightly so that there is no free space.
   
   

   Seasoning is poured on top, distributed over the entire surface of the fillet

6. Onion cut into thin half rings, evenly sprinkle the dish.
   
   

   The last layer is the rest of the chopped pumpkin

7. Turn on the oven, set to 180⁰C.
8. Break the eggs into a bowl, beat with a whisk or a mixer.
9. Add kefir and sour cream.
   
   

   Salt and pepper are introduced, the mass is beaten until a homogeneous consistency

10. Fill in the workpiece.
11. Place in preheated oven for 30 minutes.
    
    

    The dish is served cold

How to cook tilapia with vegetables and lemon in foil

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

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

Recipe for a dish in the oven using foil:

1. The fillet is cut into large pieces, put in a container.
2. Juice is squeezed out of a lemon, mixed with spices, added to tilapia.
3. The workpiece is kept in the marinade for 30 minutes.
4. The peel is removed from the onion, washed, the onion is divided into 4 parts, then each is finely chopped.
5. Carrots, pre-processed, are passed through a coarse grater.
6. Oil is poured into a frying pan, put on the stove, heated.
7. Pour the onion, simmer until soft.
   
   

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

8. A sheet of foil is placed in a deep plate, covered with a part of the fried vegetables.
9. Spread the fish blank on top and evenly distribute the rest of the carrots and onions over the top.
10. Cover with a layer of mayonnaise.
11. With the help of a coarse grater, chips are obtained from cheese, it will go to the last layer.
12. Turn on the oven, set the temperature to 180 ⁰C.
    
    

    The foil is tightly wrapped on all sides.

13. Place the tray in the oven for 30 minutes.
    Advice! When the fish is ready, it is carefully removed from the foil onto a dish and decorated with lemon slices and herbs.
    

    Tilapia served cold

For this recipe, whole gutted fish is suitable, the cooking technology is the same as with fillets, only they are 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 in protein. Suitable for a dietary diet. Recipes suggest combining fish with a variety of ingredients: potatoes, carrots, pumpkin. Juicy, soft and very tasty is the product baked in foil with lemon juice.