Cooking fish in the oven It is always a good tool to eat healthier, lighter and faster with hardly any complications. With hardly any added fat and without the need for a very exhaustive control of cooking, using the oven guarantees us a result dish in a matter of minutes.
This is the case of this baked tilapia, a very popular white fish on the coasts of Latin America and Asia, where most of the catches come from, and its presence in aquaculture is very common.
Subtle, low in fat and protein rich (about 20 grams per 100 of product), tilapia is an accessible and affordable fish with very few bones that a little while in the oven can do wonders.
To round off the experience, a good fried peppers that will go in the oven with the tilapia itself, as well as a splash of white wine that will elevate the flavor and tone of the recipe to see how we can improve any dish in just a couple of gestures.
Preheat the oven to 180ºC while we prepare the peppers. For this the cut into rings one centimeter thick, We salt them and sauté them in a pan for a couple of minutes over high heat.
When they are ready, we put them on a baking tray as a bed. Season the tilapia with salt and pepper, place it on top of the peppers, add a drizzle of olive oil to the tilapia and let’s pour the white wine at the base of the fountain.
We bake the whole at 180 ºC for five to ten minutes depending on the size of the tilapia fillet. We serve immediately, accompanying the tilapia with the fried peppers.
Pyrex OPTIMUM – Rectangular dish, 31 x 20 cm
With what to accompany the baked tilapia
If we don’t have tilapia and we have any other white fish the recipe will work just as well. We can imitate it with the loins of other species such as sea bass, sea bream or corvina, and even with blue fish it can also do quite well.
In addition to the pepper for the garnish we can also roast some tomatoes or a few pieces of onion, finely chopped, which will help lift the whole and will gain a lot of power with the flavor of the white wine.
In DAP | Six baked bream recipes as quick as they are easy and homemade
In DAP | Easy and quick baked sea bass, the baked fish recipe that will always suit you