Tilapia, the recipes for which will be discussed in this article, is quite a tasty fish from the perch family. The meat of such fish is tender and white, has a delicate taste, can even amaze gourmet gourmets. The advantage of such a fish is that it can be found in almost every store.
How to cook tilapia: features and recommendations
Before you start cooking this fish, you need to know that its meat is very useful for human health, as it contains a large amount of protein. Let's talk about the features of cooking baked tilapia.
As it turned out, many negligent cooks bake fish in uncleaned form. But such dishes from tilapia have a rather specific taste. And after preparation, the process of removing the skin with scales turns into hell.
Tilapia in the oven can acquire a very original aroma and taste if several slices of lemon are placed in its abdomen. As a result, you can get an amazing fragrant fish.
A quick tip: if you have a frozen tilapia filet, you can not defrost it. So you will save time, and the dish will turn out more juicy, since during the preparation of tilapia in the oven there will be enough liquid in it.
To prevent the fish from drying out during baking, you can add a little vegetable oil to the baking tray. Tilapia baked in foil is a great way to cook in the oven. As you know, due to the foil, the effect of a double boiler is created, which allows nutritious meat to soak in aromatic vegetables.
You need to wrap tilapia in foil so that there is a layer of air between the fish and the wrapper.
How to cook tilapia in the oven: a simple recipe
The easiest way to bake is as follows.
First you need to prepare the following products:
- two tilapia fillets;
- a pinch of black pepper;
- a tablespoon of melted butter;
- 15 ml of lemon juice;
- less than half a glass of grated hard cheese;
- chopped tomatoes.
First of all, we heat the oven, since the pan can only be placed in a preheated oven. While we are preparing the fish, it will have time to warm up enough.
Rinse the fillet under cold water. Next, gently wipe it with paper towels - it should be completely dry. Of course, rinsing is not necessary, but chefs are advised nevertheless to warn themselves against all kinds of particles of dirt.
Next, mix lemon juice with melted butter.
The next step in the tilapia recipe will be putting the fish fillet on a baking sheet. Save space is not worth it - there should be small intervals between pieces of fish.
The resulting lemon-cream mixture pour each filet. Next, put the pan in a preheated oven. Bake for about 35 minutes at a temperature of 190 degrees. If you wish, you can sprinkle the fish with grated cheese for about ten minutes before the dish is ready, so it will melt under the influence of temperature and stick the cheese crust to the fillet.
The calorie content of such a dish will be about 129 kilocalories per 100 grams.
If you wish, you can cook tilapia according to this recipe and with vegetables. Just cover the dish with tomatoes, potatoes, onions.
Tilapia with potatoes
For this tilapia recipe you will need: 0.3 kilograms of potato, 0.5 kg tilapia fillets, half an onion, a glass of milk, 2 tablespoons of mayonnaise sauce, 100 grams of grated hard cheese.
A dish is prepared for the oven as follows: first, the potatoes are peeled and cut into slices, then it is laid out in a dense layer on a baking sheet. The fish should be washed, dried with a paper towel and put on top of the potatoes. Sprinkle the mixture with a mixture of peppers. Next, we are making sauce.
To do this, mix mayonnaise, milk and cheese. Mix the sauce thoroughly and use it to soak the fish. It is necessary to preheat the oven to 190 degrees and put a baking sheet in it. 30 minutes - the time of baking fish. Readiness can be determined by a crisp of golden hue.
Cooking fish rolls with cheese
To prepare a dish according to this recipe from tilapia, you need to take: 0.5 tilapia fillets, 150 grams of cream cheese called Philadelphia, 2 cups of sweet mustard, a glass of cream, one fourth of a tablespoon of table horseradish, pepper and salt to taste the cook.
First you need to cut tilapia into stripes about ten centimeters wide. Next, mix horseradish, cream cheese, mustard and put the resulting mixture into pieces of fish fillet. Then carefully wrap each strip in a small roll.
When the last roll is twisted, you need to put everything in a baking dish and pour cream.
Important! Cream should be spilled to the middle of the rolls. Sprinkle with salt and pepper on top, put the form in the oven. Baked tilapia is cooked at 200 degrees in the oven for about 35 minutes.
Such a recipe can easily be varied with vegetables. Thus, you can experiment with the dish all the time and get new taste variations. Exquisite and delicious rolls will be complemented by an original vegetable aroma. All this stormy mixture will excite your loved ones whenever you cook tilapia with vegetables and spices.
Steamed Tilapia with Cherry and Salad Mix
Such a recipe may become a favorite among those who are constantly on diets. The fact is that the nutritional value of tilapia, along with the beneficial properties of vegetables, will allow you to “swing” the body and restart the metabolic process. Calorie tilapia per 100 grams for this recipe will be approximately 190 kilocalories. Someone will say that this figure is also large, but do not forget that the composition includes a large number of vegetables, which will take on a large mass.
So, the necessary ingredients:
- 200 grams of tilapia;
- 5 cherry tomatoes;
- lettuce - at personal discretion;
- 1 tbsp. l almond petals;
- the same amount of orange juice;
- 2 tbsp. l olive oil;
- 1 tbsp. l balsamic vinegar.
Cooking time will be approximately 35 minutes.
Step by step recipe
Step number 1. Wash, dry and cut into pieces of tilapia fillet.
Step number 2. Wipe the slices with salt and grease with olive oil. We put the fillet in the bowl of the multicooker to cook the dish for a couple. If there is no slow cooker, you can put the fish in a regular pot. Cook like this for about fifteen minutes.
Step number 3. Spread on cooking ready-made pieces of tilapia on a serving dish.
Step number 4. We wash the cherry tomatoes, cut in half, distribute with the fish.
Step number 5. Next, we diversify the dish with chard salad and corn. Sprinkle with almond petals, sprinkle with olive oil, vinegar, orange juice. Done! Enjoy your meal!
Finally
As you can see, there are many options for cooking delicious fish, especially if you give free rein to the imagination. Feel free to add various ingredients, experiment without fear of harming the figure, because the fish will definitely not stay on its sides.
The basic rule of cooking tilapia: do not bake this fish for too long, as it can easily be overdried. Good luck in cooking and losing weight!