Baked tilapia fillet in the oven

Delicious, nutritious dish for a hearty dinner. There were always fish days before. Stable, once a week. I suggest not to miss this opportunity and treat yourself to another fish dish. For example, bake tilapia in the oven. After all, it has little fat and so much protein.

Julia M.

Recipe author

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Composition / ingredients

servings:

Tilapia

300

Onion

Lemons

0.5

Vegetable oil

Salt

to taste

Spices dry

to taste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 60 % 12 g

Fats 30 % 6 g

Carbohydrates 10 % 2 g

114 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 40 min

Step 1:
How delicious and easy is it to bake tilapia fillets in the oven? Prepare all the necessary ingredients. Telapia fillets are usually sold frozen. Therefore, before cooking, the fish must be defrosted at room temperature. Do not try to arrange a rapid defrosting of the fish by placing it in hot water. With such a shock defrosting, the taste and appearance of the fish will become worse. Wipe the tilapia fillets dry and sprinkle with lemon juice.
Step 2:
This is necessary in order to kill such an intrusive fishy smell. Then coat the fish on both sides with a small amount of vegetable oil, salt and spices. Why smear it with oil? This is necessary so that the fish does not dry out when baking. Under a layer of oil, it will be baked exactly. As spices, I used a ready-made set of spices for fish. In it, all the components are perfectly combined with each other.
Step 3:
Cover the baking dish with a layer of foil and smear a small amount of vegetable oil. Finely chop the peeled onion and put it on the bottom of the mold.
Step 4:
Then put tilapia fillets on the onion. Onions are necessary so that the fish does not start to burn when baking. And of course, he will give a little of his flavor to the fish.
Step 5:
Put a lemon circle on each fish. Place the mold in the oven, preheated to 180 degrees, for 30 minutes.
Step 6:
The fish is cooked very quickly and this time will be quite enough. But, it is best that everyone is guided by their oven.
Step 7:
When serving, remove the baked lemon from the fish. It won't be useful anymore. Put the fish on a prepared plate and help yourself. Bon appetit!

Many bypass tilapia by reading that there are many dangerous elements in it. But all the fish coming to the shelves of stores, for the most part, are grown in special conditions. Therefore, the presence of dangerous substances in it is reduced to zero. The only disadvantage of such fish is a large layer of ice glaze.
Cook with pleasure!

Note that the quality and taste of the finished dish largely depends on the proper defrosting of the ingredients. How to avoid mistakes and choose the best way, read the article about defrosting.

If you use ready-made spice mixes, be sure to read the composition on the package. Often, salt is already present in such mixtures, take this into account, otherwise you risk over-salting the dish.

Keep in mind that everyone's ovens are different. The temperature and cooking time may differ from those specified in the recipe. To make any baked dish successful, use useful information about the features of ovens !