Baked Tilapia

baked tilapia image

Baked tilapia is a very affordable dish and it can be ready within 30 minutes, of which just 10 minutes are used for preparation. The rest of the time the tilapia recipe is cooking in the oven. This recipe requires 4 – 4 ounce tilapia fillets and is enough for 4 servings.

Note! This recipe is not only suitable for making baked tilapia; you can use it to prepare almost any type of baked fish fillets as long as the fish is mild in flavour and firm-fleshed. You can bake haddock, cod or sole this way.

Just keep in mind that the baking time needs to be adjusted for the thickness of the fish. Sole is very thin, while haddock and cod are thicker. Tilapia is in the middle, similar to cod fish.

This recipe for baked fish is a perfect diabetic recipe but also suits low carb diets and gluten free recipes.

baked tilapia

Baked Tilapia

Baked tilapia is a very affordable dish and it can be ready within 30 minutes. It's a light and easy dinner recipe.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine American
Servings 4 Servings
Calories 253 kcal

Ingredients
 
 

  • 1/4 cup olive oil, preferably extra virgin olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/2 teaspoon oregano, dried
  • 1 teaspoon garlic powder
  • 4 tablespoons tomato paste
  • 4 - 4 ounce tilapia fillets
  • 1 red bell pepper
  • 1 onion, large
  • 1/2 cup green olives, sliced (optional)
  • 4 tablespoons butter

Instructions
 

  • Start by preheating the oven to 175°C/350°F.
  • Prepare a medium sized baking dish by coating its bottom with a few tablespoons of the olive oil.
  • Pour the rest of the olive oil into a small bowl and mix it with the salt, pepper, oregano, garlic and tomato paste. Place the tilapia fillets in the baking dish. The skin side should be up. Use a spatula to gently spread the mix from the bowl over the fillets. A large part of the paste should be used to cover the centers of the fillets.
  • Slice one red or green pepper into thin slices. Slice one large onion into slices. Place the bell pepper and the onion slices around the tilapia fillets.
  • Place the baking dish in the oven and bake for 15 minutes. The baked tilapia is finished when you can easily flake it using a fork.
  • Remove the tilapia pan from the oven and place 1 tablespoon of butter on top of each fillet. Set the oven to broil and broil the tilapia for 5-7 minutes. The butter should be fully melted and just turning slightly brown when you remove the dish from the oven.

Nutrition

Calories: 253kcalCarbohydrates: 10gProtein: 14gFat: 19gSaturated Fat: 3gCholesterol: 30mgSodium: 602mgPotassium: 480mgFiber: 3gSugar: 5gVitamin A: 1279IUVitamin C: 44mgCalcium: 52mgIron: 1mg
Tried this recipe?Let us know how it was!

Serves 4.

Tips:

  • As it says above, feel free to replace the tilapia fillets with a mild flavored white fish of your choice. Cod or haddock would be great too.
  • The recipe states to use green or red bell peppers, but I love the look of multi colored peppers, so I would do 1/2 green pepper and 1/2 red pepper. Or color it up even more with multicolored peppers like yellow, orange or purple. It would look amazing.

Subscribe to the site here and never miss a great recipe.

If you like this baked tilapia recipe, browse our other fish and seafood recipes here.

If you like this recipe, I would really appreciate it if you share it on social media. Thanks.





diabetic recipe

Leave a Comment

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Follow CookingNook.com

Never miss a recipe or tip

Sign up and be the first to get notified of new updates.

The Latest Recipes

Recent Articles

Don't miss a Recipe!

Get the latest recipes and tips in your inbox

Sign up and be the first to get notified of new updates.