Baked tilapia with vegetables and herbs
On May 11, 2012 by Meghalee Das
This is a dish I made a long time ago and I have just come across these pictures which I had saved but forgot to update in my blog. Tilapia is a fish which can be used for a variety of purposes. You can use any other fish for this recipe too but I like to use tilapia because it is quick to cook, takes on the flavors effortlessly and is inexpensive. Since it is baked, it is healthier compared to fried fish, and the vegetables can be cooked in the foil along with the fish which makes it a complete meal in itself. You can serve it with rice but we had it with some steamed dumplings.
Prep Time: 15 min Baking Time: 25 min Serves: 2
Ingredients:
Tilapia fillet: 2
Chopped tomato: 1 small
French beans: 6
Chopped carrot: 1
Chopped red bell peppers: 1/4th cup
Chopped onion: 1/4th cup
Peas: 1/4th cup
Milk: 2 tbsp
Flour: 1 tbsp
Parmesan and cheddar cheese mix: 1/4th cup of each
Lemon juice: 1 medium sized lemon
Chopped mint: 2 large leaves
Chopped basil: 4 large leaves
Chopped parsley: 2 sprigs
Chopped cilantro: 2 sprigs
Oregano: 1 tsp
Chilli powder: 1/2 tsp (if you like it spicy)
Chopped garlic: 2 pods
Butter: 3 tbsp
Pepper: 1 tsp
Olive oil: 2 tbsp
Salt to taste
Method:
1) Mix the mint, basil, parsley, cilantro, oregano, chilli powder, garlic, 2 tbsp butter, salt and pepper with lemon juice and 1 tbsp olive oil.
2) Marinate the fish fillet in this mixture for 10 minutes, coating the fish on all sides. You may keep a small portion of the herbs aside to sprinkle on top of the vegetables later.
3) Preheat oven at 400 degrees F. Line a pan with foil and drizzle 1 tbsp olive oil to grease the pan.
4) Put the fish fillets in the pan. Mix milk, cheese, flour and the remaining marinade and pour it on the fish.
4) Place the chopped vegetables around the fish in the pan and sprinkle the herbs and salt and oil over it. You can use more vegetables of your choice like asparagus, zucchini and so on.
5) Bake for 20-25 minutes at 350 degrees F until the fish is flaky. Turn the fish after 12 minutes so that both sides cook well. Brush the other side with some butter when you turn it. Also, stir the vegetables and drizzle some butter over them so that they get roasted properly.
6) Scoop up the juices in the pan and serve it along with the fish with rice, french fries or steamed dumplings.
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| That’s my new oven mitt! |
(Note: some people prefer to roast the vegetables first for 5-10 minutes and then put the fish and marinade. I like the vegetables to remain crunchy but it’s your choice.)
