Tilapia is a white fish that absorbs flavors well when cooked. Usually, tilapia is cooked in a saucepan, but you can also bake it in the oven so that the fish fully absorbs the flavors of the other spices. You can make filet tilapia using a baking sheet or in foil to cook faster. You can also try grilling a whole fish and filling it with aromatics for a tastier dish.
Ingredients
Lemon Garlic Tilapia Filet
- 4 tilapia filets
- cup (60 ml) melted butter
- 3 cloves of garlic
- 2 tbsp. (30 ml) lemon juice
- 1 lemon zest
- Salt and pepper
For a portion of 4 people
Foil Wrapped Tilapia Filet
- 2 tilapia filets
- 6-8 sprigs of asparagus
- 2 tbsp. (30 ml) melted butter
- 2 cloves of garlic
- 1 tbsp. (15 ml) lemon juice
- 1 tsp. (1 gram) dry oregano or tima
- 1 fresh lemon
- Salt and pepper
For 2 people
Grilled Tilapia with Lemon Mayonnaise
- 3 tilapia filets
- cup (60 ml) mayonnaise
- 2 tbsp. (8 grams) fresh parsley
- 1 tsp. (2 grams) grated lemon zest
- Salt and pepper
For serving 3 people
Whole Roasted Tilapia
- 2 whole tilapia cleaned
- 450 grams of red onion
- 2 fresh lemons
- 1 tbsp. (15 ml) olive oil
- 3 tbsp. (3 grams) fresh coriander
- 2 cloves of garlic
Serves 2-4 people
Step
Method 1 of 4: Lemon Tilapia Filet
Step 1. Preheat the oven to 220 degrees Celsius
Make sure one of the oven racks is centered so the tilapia cooks evenly. Turn on the oven and let it heat up completely before adding the fish to cook.
You can also use a toaster oven to make one serving, if you prefer
Step 2. Whisk melted butter, garlic, lemon juice and grated lemon zest in a bowl
Pour 2 tbsp. (30 ml) melted butter and 2 tbsp. (30 ml) of lemon juice into a bowl and mix until smooth. Chop 2 cloves of garlic with a kitchen knife and add them to the butter and lemon juice mixture. Use a grater or zester to grate the zest of 1 lemon, and add to the mixture. Stir everything until evenly mixed.
- You can adjust the amount of spices and herbs added to change the taste.
- If you want the tilapia to be a little spicier, add tsp. (1.5 grams) red chili powder to butter mixture.
Step 3. Place the tilapia filets in a greased pan
Spread a layer of cooking oil on a 33 x 23 cm baking pan so the tilapia doesn't stick to the pan. Lay the filets in the pan and leave a 2.5 cm gap between each fish.
- Defrost frozen tilapia completely before cooking, so they bake well.
- Covering the pan with pan foil is easy to clean later.
Step 4. Coat the filets with the butter mixture
Pour the butter mixture over the filets, and let the rest soak the pan. Use a food brush to spread the butter mixture evenly over the filets so the flavor is absorbed as much as possible as it cooks.
You can also add a lemon wedge if you want the filet to taste a little citrusy
Tip:
If you want crunchy tilapia, coat the filets in toasted breadcrumbs before putting them in the oven.
Step 5. Put the tilapia in the oven for 10-12 minutes
Place the baking sheet into the center of the oven rack so that the filets cook evenly. The oven door must be kept closed while the fish is cooking to prevent the heat from escaping. Check the fish after 10 minutes to see if it is white and crumbly. Remove the tilapia from the oven when it's done.
Make sure your tilapia is cooked to an internal temperature of 60 degrees Celsius. Otherwise, you can get sick from foodborne bacteria
Step 6. Serve the tilapia while still hot
Serve the tilapia immediately after removing it from the oven so you can eat it while it's still warm. Eat fish with a side of fresh vegetables for a healthy tasting meal. Squeeze a lemon wedge on the fish if you want to add more citrus flavor to the fish.
You can store leftover tilapia in the refrigerator for up to 4 days or up to 3 months in the freezer
Method 2 of 4: Foil Wrapped Tilapia with Vegetables
Step 1. Preheat the oven to 230 degrees Celsius
Move the racks in the oven so that one of them is in the center so that the fish can fully cook. Turn on the oven to 230 degrees Celsius and allow it to heat completely before using it for cooking.
Step 2. Combine melted butter, garlic, lemon juice, and oregano in a bowl
Pour 30 ml of melted butter and 15 ml of lemon juice into a bowl and mix with an egg beater. Chop 2 cloves of garlic with a kitchen knife and add to the butter mixture. Then, add 1 tsp. (1 gram) oregano or tima into a bowl and mix thoroughly with the butter mixture.
You can use a mixture of oregano and thyme if you want to use both herbs
Step 3. Place the tilapia filets onto a separate sheet of foil with the asparagus
Cut a large sheet of aluminum foil for each cooked filet. Place the filet in the center of the foil with 3-4 sprigs of asparagus next to it. Bend the sides of the foil to form the wall.
- You can also include sliced zucchini or broccoli in foil if you want more vegetables.
- Make sure the tilapia is completely thawed if previously frozen.
Step 4. Pour the butter mixture over the filets and vegetables
Carefully pour butter over each filet and spread it out using a food brush. Make sure the tilapia and asparagus are fully coated in the butter mixture so the meat can absorb the flavors well.
Do not straighten the walls of the foil so that the butter does not spill and is absorbed properly
Step 5. Wrap the fish in foil, but leave a small opening at the top
Fold the sides of the foil up so that it wraps around the fish and asparagus. Leave a small opening in the top of the foil so that steam can escape the foil while the fish is cooking.
Tip:
If the foil is not large enough to wrap the fish, spread another sheet of foil and seal it by folding the two pieces of foil together.
Step 6. Place the foil-wrapped filets onto the middle rack of the oven for 15-20 minutes
Place the foil directly on the center rack or in the pan first to cook it. Leave the fish in the oven for at least 15 minutes before checking. Check to see if the fish is white and crumbly, and use a thermometer to check if the internal temperature has reached 60 degrees Celsius.
Cooking times may vary depending on the size and thickness of your filet
Step 7. Serve fish with fresh lemon while still hot
When the fish is done cooking, place the tilapia wrapped in foil directly on the plate so that it can be opened just as it is about to be eaten. Squeeze fresh lemon wedges over the filets to give your dish a fresh citrus flavor.
Tilapia can be stored for 4 days in the refrigerator or up to 3 months in the freezer
Method 3 of 4: Baked Tilapia with Lemon Mayonnaise
Step 1. Preheat the oven to broil temperature (bake)
Setting the broil in your oven will make the fish taste like it was grilled. Turn the oven to broil temperature and allow it to heat up completely before using it for cooking. Make sure one of the racks is in the exact center of the oven.
Not all ovens have a broil setting
Step 2. Combine mayonnaise, parsley and grated lemon zest in a bowl
Pour in cup (60 ml) mayonnaise and 2 tbsp. (8 grams) of fresh parsley to a mixing bowl, and mix thoroughly. Use a zester or a fork to grate the rind of a fresh lemon until you have 1 tsp. (2 grams). Use an egg beater to fully mix the herbs with the mayonnaise.
You can also add 2 cloves of minced garlic to add an aromatic taste to the fish
Step 3. Place the tilapia in a roasting pan with salt and pepper
Line the baking sheet with foil so that the fish doesn't stick to the bottom. Spread the filets evenly over the pan so they are 2.5 cm apart from each other. Sprinkle a pinch of salt over each filet.
If the pan is not foiled, spread some non-stick cooking oil spray over the bottom of the pan so the fish doesn't stick
Step 4. Spread the mayonnaise mixture over the filets
Use a spoon or rubber spatula to scoop an equal amount of mayonnaise mixture into each filet. Spread mayonnaise so that it covers the top of the filet evenly.
You are free to determine the amount of mayonnaise you want
Step 5. Bake the fish for 8 minutes until it crumbles easily
Position the baking sheet so that it is in the center of the oven rack and let it cook without a lid. After 8 minutes, check the internal temperature of the dish to make sure it is over 60 degrees Celsius. Remove the fish from the oven when it reaches that temperature and the fish flesh looks white and crumbly.
Tip:
Avoid opening the oven door as much as possible while the fish is cooking to avoid escaping the oven heat.
Step 6. Serve the tilapia with fresh lemon wedges
Transfer the fish to a plate while it is warm and ready to eat. Serve a slice of lemon alongside each filet so diners can squeeze the juice over the fish, if desired.
Leftover fish can be stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months
Method 4 of 4: Baking Full Tilapia
Step 1. Preheat the oven to 200 degrees Celsius
Move one of the racks to the center of the oven so that the fish is fully cooked. Turn on the oven until it reaches 200 degrees Celsius and is fully hot so that the fish cooks evenly.
Step 2. Rinse the tilapia and pat dry
Flush the fish with clean tap water to rinse away any remaining blood or debris. Rub the fish meat while cleaning it thoroughly. Once done, pat it dry with a paper towel.
You can buy whole, fresh tilapia from the seafood section of your supermarket. You can also buy frozen whole tilapia
Step 3. Rub olive oil on the skin of the fish
Dip a food brush into 1 tbsp. (15 ml) olive oil and rub it on the outside of the fish so that the flavor is easier to absorb and doesn't stick to the baking sheet.
- You can use any type of vegetable oil for fish if you don't have olive oil.
- Hold the fish over the pan while applying the oil so it doesn't spill.
Step 4. Place the fish in the roasting pan with the lemon wedges and shallots
Lay the fish flat in the pan. If you're grilling several fish, leave an inch or two between each fish so there's room for added aromatics. Place the lemon and onion slices in the space between the fish so that they cook and the flavors go deep into the fish flesh.
You don't need to use lemon and onions if you don't want to, but both will add a lot of flavor to your dish
Step 5. Add the onion, lemon, coriander and garlic to the fish
Lift the bottom of the tilapia so that you can fill the aromatics into it. Put 5-6 sliced onions, 2 slices of fresh lemon, 1 tbsp. (1.5 grams) of fresh cilantro, and 1 clove of fresh garlic into each fish. Cover the fish so it doesn't lose its flavor.
You can fill the fish with whatever herbs and spices you want. Try oregano, tima, or fennel for added flavor
Step 6. Bake the fish uncovered for 15-20 minutes
Place the baking sheet onto the middle rack in the oven, and bake for at least 15 minutes. Check the fish's internal temperature with a meat thermometer to make sure it's above 60 degrees Celsius so it's safe to eat. Remove the fish from the oven when it is cooked through and the flesh splits easily.
Cooking time for each fish will vary depending on its size and thickness
Step 7. Serve the tilapia whole while they are still hot
Transfer one tilapia along with some cooked onions to a plate with fresh lemon wedges. You can eat the skin and flesh of the tilapia.
Leftover fish can be stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months
Warning:
Beware of spines in fish. These bones are sharp and can hurt you if you chew or swallow them.
Tips
Try different mixes of herbs and spices to create your own signature tilapia flavor
Warning
- Make sure the fish is cooked to an internal temperature of 60 degrees Celsius to make it safe to eat.
- Watch out for fish spines when eating whole tilapia as they are sharp and can hurt you if you swallow them.
