Oven Baked Tilapia Fillet
Delicious and foolproof.
YouTube
中文
English
Estimated Time
- Preparing 10 min
- Cooking 25 min
Nutritions / Serving
-
Energy570 kCal
-
Carbs53 g
-
Protein57 g
-
Fat16 g
Serves 2.
Ingredients
- Tilapia Fillet 500 g
- Salt 0.5 tsp
- Paprika 1 tsp
- Cayenne Pepper 0.5 tsp
- Cooking Oil 8 g
- Cremini Mushroom 400 g
- Unsalted Butter 15 g
- Coarse Sea Salt 0.25 tsp
- Dehydrated Minced Garlic 1 tsp
- Cooked Rice 340 g
Preheat the oven to 180°C (350°F).
Pat the defrosted tilapia fillets dry with paper towels and lay them evenly on a baking tray lined with parchment paper.
Mix the salt, paprika, and cayenne pepper, and sprinkle the mixture evenly over the fillets. Spray 4 g of cooking oil over them.
Flip the fillets, season the other side the same way, and spray with oil again.
Clean the cremini mushrooms and pat them dry. Remove the stems and place them stem-side up on a baking tray lined with parchment paper.
Cut the butter into small pieces and place them inside the mushroom caps. Add a small pinch of coarse sea salt and dehydrated garlic to each mushroom.
Bake the tilapia fillets and mushrooms together in the preheated oven for about 25 minutes.
Serve hot with cooked rice and enjoy!
Discussion
You can defrost frozen tilapia fillets by soaking them in cold water for about an hour. If you don’t have time on the day of cooking, defrost them overnight in the fridge.
Feel free to switch up the seasoning based on your taste — Cajun spice or Italian herb blends are great alternatives.
Don’t skip the oil on the fillets! It helps the fish cook more evenly and prevents moisture loss.
Roasted mushrooms release juices at the center — that’s the essence of their flavor, so be careful when taking them out of the oven.