How to make healthy baked whole tilapia
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.
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Servings: 4 people
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!
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