Tilapia: cooking recipes and calorie content of various dishes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Tilapia, the recipes for which will be discussed in this article, is a rather tasty fish from the perch family. The meat of such a fish is tender and white, has a delicate taste, can amaze even noble 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 beneficial for human he alth, as it contains a large amount of protein. Let's talk about the peculiarities of cooking baked tilapia.

As it turned out, many careless cooks bake fish in an unpeeled form. But such tilapia dishes have a rather specific taste. And after cooking, the process of skinning with scales turns into a living hell.

Tilapia in the oven can acquire a very original aroma and taste if you put a few slices of lemon in its belly. As a result, it may turn outamazing fragrant fish.

A word of advice: if you have frozen tilapia fillets, you don't have to thaw them. This will save you time and make the dish more juicy, as there will be enough liquid in it while cooking tilapia in the oven.

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 fragrant vegetables.

Tilapia should be wrapped in foil in such a way 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;
• tbsp melted butter;
• 15ml lemon juice;
• less than half a glass of grated hard cheese;
• chopped tomatoes.

First of all, we heat the oven, since the baking sheet can only be placed in a preheated oven. While we are preparing the fish, it will have time to heat 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 mandatory, but chefs still advise to warn yourself againstall kinds of dirt particles.

Next, mix lemon juice with melted butter.

The next step in the tilapia recipe is to lay the fish fillets on a baking sheet. It is not worth saving space - there should be small intervals between pieces of fish.

Pour each fillet with the resulting lemon-cream mixture. Next, place the baking sheet in the preheated oven. Bake for about 35 minutes at a temperature of 190 degrees. If desired, you can sprinkle the fish with grated cheese ten minutes before the dish is ready, so under the influence of temperature it will have time to melt and stick with the cheese crust to the fillet.

The calorie content of such a dish will be about 129 kilocalories per 100 grams.

If you want, you can cook tilapia according to this recipe with vegetables. It is enough just to overlay the dish with tomatoes, potatoes, onions.

Tilapia with potatoes

For this tilapia recipe you will need: 0.3 kilograms of potatoes, 0.5 kg of tilapia fillet, half an onion, a glass of milk, 2 tablespoons of mayonnaise sauce, 100 grams of grated hard cheese.

A dish for the oven is being prepared as follows: first, potatoes are peeled and cut into slices, then it is laid out in a dense layer on a baking sheet. Wash the fish, pat dry with paper towels and place on top of the potatoes. Sprinkle with pepper mixture. Next, we are making the sauce.

To do this, mix mayonnaise, milk and cheese. Mix the sauce thoroughly and use it for impregnation.fish. You need to preheat the oven to 190 degrees and put a baking sheet in it. 30 minutes - the time of baking the fish. Readiness can be determined by a crispy golden crust.

Cooking fish rolls with cheese

To prepare this tilapia recipe, you need to take: 0.5 tilapia fillets, 150 grams of Philadelphia cream cheese, 2 cups of sweet mustard, a glass of cream, one fourth tablespoon of a tablespoon of horseradish, pepper and s alt to taste of the cook.

First you need to cut the tilapia into strips about ten centimeters wide. Next, you need to mix horseradish, cream cheese, mustard and put the resulting mixture on pieces of fish fillet. Then gently roll each strip into a small roll.

When the last roll is rolled, you need to put everything in a baking dish and pour cream.

Important! Cream should be poured to the middle of the rolls. Sprinkle everything with s alt and pepper on top, put the form in the oven. Baked tilapia is cooked at 200 degrees in the oven for about 35 minutes.

This recipe can easily be varied with vegetables. Thus, you can experiment with the dish all the time and get new flavor variations. Exquisite and delicious rolls will be complemented by an original vegetable flavor. All this wild mixture will stir your loved ones whenever you cook tilapia with vegetables and spices.

Tilapia steamed with cherry tomatoes and salad mix

This recipe may become a favorite among those who are constantly dieting. The point is that the nutrition altilapia, together with the beneficial properties of vegetables, will allow you to “rock” the body as much as possible and restart the metabolic process. The calorie content of tilapia per 100 grams according to this recipe will be approximately 190 kilocalories. Someone will say that this figure is large, but do not forget that the composition includes a large number of vegetables, which will take on a large mass.

So, the required ingredients:

• 200 grams of tilapia;
• 5 cherry tomatoes;
• lettuce - personal choice;
• 1 tbsp l. almond petals;
• the same amount of orange juice;
• 2 tbsp. l. olive oil;
• 1 tbsp l. balsamic vinegar.

The cooking time will be approximately 35 minutes.

Step by step recipe

Step 1. Wash, dry and cut into pieces of tilapia fillet.

Step 2. Rub the pieces with s alt and brush with olive oil. We place the fillet in the bowl of the multicooker to steam the dish. If there is no slow cooker, you can put the fish in a regular pan. Cook like this for fifteen minutes.

Step 3. Arrange the prepared tilapia pieces on a serving dish.

Step 4. Rinse cherry tomatoes, cut in half, distribute with fish.

Step 5. Next, diversify the dish with chard salad and corn. Sprinkle with almond petals, sprinkle with olive oil, vinegar, orange juice. Ready! Bon appetit!

In closing

As you can see, there are many options for cooking delicious fish, especially ifgive free rein to the imagination. Feel free to add various ingredients, experiment without fear of harming the figure, because the fish will definitely not be deposited on the sides.

The basic rule of cooking tilapia: do not bake this fish for too long, as it can easily dry out. Good luck cooking and losing weight!