Baked whole tilapia is a healthy alternative dish to the deep fried whole tilapia . It is also delicious and easy to prepare. This recipe is a combination of a baked whole tilapia fish and a flavorful tomato sauce made with fresh ingredients. The tomato sauce complements the delicate flavor of the tilapia, creating a harmonious balance of taste and nutrition.
Tilapia is a freshwater fish originally found in Africa and Middle East but now farmed in ponds and other water bodies throughout the world. It is a delicacy in Kenya and its enjoyed by many communities especially those living around fresh water lakes. A tilapia dish is always relished in many households in Kenya. It is a popular choice for those who are looking for a healthy and low-fat source of protein.
Nutritional value of baked whole tilapia
Baked whole tilapia fish cooked with homemade tomato sauce is not only delicious, but it also provides numerous health benefits. Tilapia fish is low in fat and high protein thus making it an excellent source of lean protein. It is also a good source of omega-3 fatty acids, which are essential for heart and brain health. This fish is also rich in essential minerals such as phosphorus, potassium, and magnesium; which essential for our health.
Tomatoes are some of the main ingredients in this recipe. They are rich in vitamin C, which is important for boosting the immune system and promoting healthy skin. They are also a good source of antioxidants that help to protect our bodies from damage from free radicals. The lycopene in tomatoes gives them the red pigment and has anti-inflammatory properties for our bodies.
How to make a healthy baked whole Tilapia
There are various methods of cooking whole tilapia but one of the heathiest way is baking it in an oven using minimal oil. Baking a whole tilapia fish with homemade tomato sauce is a delicious and flavorful way to enjoy this healthy and versatile fish. The ingredients are also simple and easy to find. First, you require a large whole tilapia fish that is gutted and scaled. Then seasonings, spices and fresh herbs to garnish and season the fish. You will also need lemon juice and wedges to garnish and minimize that distinctive fish smell as well as add tart and bright flavor that complements the fish and tomato sauce. Here is a list of what you will need to make this healthy and delicious baked tilapia dish:
Ingredients:
- 1 large whole tilapia fish, gutted and scaled
- 2 cloves of garlic, minced
- 3 tomatoes, diced
- 1 teaspoon black pepper
- 1/2 teaspoon chilli flakes
- 1/2 teaspoon turmeric
- 1 teaspoon dhana jeera (cumin and coriander powder mixture)
- 3 tablespoons cooking oil
- Juice of one lemon
- Lemon wedges (optional)
- Fresh parsley, chopped (optional)
- Salt to taste
How to prepare
Preparation for this baked whole tilapia fish cooked in homemade tomato sauce is easy and straightforward. Here are the steps you need to follow to make this delicious dish:
Step one: Prepare the fish
- Rinse the whole tilapia fish and pat it dry with paper towels. Ensure that the fish has been scaled.
- Marinate the fish with lemon juice on inside and outside both sides then season with salt. Let it sit for 5 minutes.
- Preheat your oven to 375°F (190°C).
- Line a baking dish with aluminum foil and lightly grease it with cooking spray.
- Place the whole tilapia fish in the prepared baking dish.
Step two: prepare the tomato sauce
- In a blender or food processor, combine the diced tomatoes, onion, garlic and blend together into a fine puree.
- In a medium saucepan, heat cooking oil on a medium heat. Pour the tomato puree into the saucepan then stir to combine with the hot oil.
- Bring the tomato sauce to a boil, then reduce the heat to low and let it simmer for 10-15 minutes, until the sauce has thickened slightly.
- Add spices into the tomato sauce and let it cook for another 5 minutes or until the sauce reduces into a thick paste.
See how to make homemade tomato sauce here.
Step three: bake the fish
- Pour the tomato sauce over the tilapia fish in the baking dish on both sides.
- Bake the tilapia for 25-30 minutes, or until the fish is cooked through and flaky.
- Garnish with fresh parsley and lemon wedges, if desired.
- Serve the baked tilapia with a side of steamed vegetables or rice to complete the meal. Enjoy!
Tips and trick of making baked whole tilapia
- Add a little cornstarch to the sauce before simmering to make it thicker
- You can adjust the seasoning of the tomato sauce to your liking. Add more salt, pepper, or use spices that you like.
- For a more complex flavor, you can add red bell pepper to the tomato sauce when blending
Baked whole tilapia fish is a delicious and healthy option for you who is health conscious. It is also easy to prepare and packed with nutrients. This dish is a great way to incorporate healthy ingredients into your diet. So whether you’re looking for a quick and easy dinner option or a healthier alternative to your usual meal choices, baked whole tilapia fish cooked in homemade tomato sauce is a good option to consider. Check out our fried fish in homemade tomato sauce recipe for more options.
How to make healthy baked whole tilapia
Ingredients
- 1 whole Tilapia fish gutted and scaled
- 2 cloves garlic minced
- 3 tomatoes roughly diced
- 1 tsp black pepper powder
- ½ tsp chilli flakes
- ½ tsp turmeric powder
- 1 tsp dhana njeera (mixture of cumin and coriander powder)
- 3 tbsp cooking oil olive
- 2 tbsp Lemon juice or juice of 1 lemon
- lemon wedges optional
- chopped fresh parsley optional
- salt to taste
Instructions
Step 1: Prepare the fish
- Rinse the whole tilapia fish and pat it dry with paper towels. Ensure that the fish has been scaled.
- Marinate the fish with lemon juice on inside and outside both sides then season with salt. Let it sit for 5 minutes.
- Preheat your oven to 375°F (190°C).
- Line a baking dish with aluminum foil and lightly grease it with cooking spray.
- Place the whole tilapia fish in the prepared baking dish.
Step 2: Prepare the tomato sauce
- In a blender or food processor, combine the diced tomatoes, onion, garlic and blend together into a fine puree.
- In a medium saucepan, heat cooking oil on a medium heat. Pour the tomato puree into the saucepan then stir to combine with the hot oil.
- Bring the tomato sauce to a boil, then reduce the heat to low and let it simmer for 10-15 minutes, until the sauce has thickened slightly.
- Add spices into the tomato sauce and let it cook for another 5 minutes or until the sauce reduces into a thick paste.
Step 3: Bake the fish
- Pour the tomato sauce over the tilapia fish in the baking dish on both sides.
- Bake the tilapia for 25-30 minutes, or until the fish is cooked through and flaky.
- Garnish with fresh parsley and lemon wedges, if desired.
- Serve the baked tilapia with a side of steamed vegetables or rice to complete the meal. Enjoy!
