Tilapia Baked with Cannellini Beans and Black Olives

Tilapia has been around since 1500 B.C. ~ it's not surprising then that the fish has history connected to the Bible.  It has been fished in the Sea of Galilee for thousands of years.   

Supposedly the fish that was caught by St. Peter was thought to have been tilapia.  This is one reason why the fish is also known as "St. Peter's fish" and is separated from meat according to Lenten standards.

Here's why most cooks like tilapia:  it's inexpensive, easy to prepare, widely available and "goes with everything."  It's also a good source of protein and has a low to moderate fat content.  It tastes pretty good too. 

Tilapia Piccata-Style over Parsley and Tomato Orzo

Tilapia Piccata is a spin on the traditional 

Italian dish of 

veal or chicken piccata.

The history of the "piccata" dish is a bit confusing, but many believe it to be of American design, most likely by Italian-American immigrants during the 1930's.  Piccatas today are generally made with veal, but here in the U.S., chicken prevails. 

Easy Parmesan-Crusted Baked Tilapia

It's just another manic meatless Monday!

I wish it was Sunday, that's my fun day...

Tell me, does that ring a bell with any of you?

I remember how I felt in my employed days when Monday rolled around again, and hearing about meatless Monday at work just made it worse.  

Those days are over, I like seafood much more than I did back then, and I'm always looking for a delicious way to dress up fish...

This is a great tilapia recipe that's perfect for any day!

It's delicious with it’s crispy, flavorful Parmesan crust just using just a few everyday ingredients!

Tilapia is ofttimes referred to as “the chicken of fish” thanks to its mild taste and being readily available.  We definitely don’t buy it fresh here in the Midwest, but frozen tilapia is generally on display at the grocers’ seafood counter.  

This recipe would work well with other whitefish also.  The thickness of the fish may require a longer baking time, just bake until flaky.

Ready to bake

A good entrée for dinner tonight!

Give it a go!

EASY PARMESAN-CRUSTED BAKED TILAPIA

Printable recipe

Ingredients:

1 pound tilapia
1 cup finely grated Parmesan cheese 
1 tablespoon Hungarian paprika
1 tablespoon garlic powder
1/2 teaspoon each, salt and pepper

Method:

Preheat oven to 400°.
Wash and pat dry tilapia.
Mix Parmesan, and remaining ingredients in a shallow bowl or plate.
Dredge fish in cheese mixture, patting the breading in well on both sides.
Lightly coat a baking sheet with cooking spray, and place tilapia on it.
Bake for about 15 minutes until flaky and lightly browned.
Serve



Enjoy!

Mellow Baked Tilapia with Seasoned Tomatoes and Onions

Spice up the tomatoes, 
pour over the fish,
bake, and
serve...
EasyPeasy! 

Tilapia and seasoned tomatoes with a side of spinach

Tilapia is probably the oldest farm-raised fish in the world.  Stories from biblical scholars proclaim it was the fish used by Jesus to feed the crowds at the Sea of Galilee; thus, aptly named “St. Peter’s Fish.”  

Per legend, the dark spots on the fish were caused by the fingerprints of the apostle.  

Sea of Galilee

A bas-relief discovered in a 4,500 year old Egyptian tomb, showing tilapias held in ponds, is one of the oldest examples of tilapia farming.  

These days, farm-raised tilapia is produced in over 80 nations, including the United States.  China leads the pack, accounting for over 50% of the world’s production.  

Tilapia is a well-liked fish because of its mild flavored, white-flesh, that is available year-round at a reasonable price.  It’s generally boneless and skinless, with its fillets weighing between 3 to 9 ounces. 

Eight-ounce fillets are perfect for this tilapia dish that's complemented with the tangy hints of garlic and onion, and smothered in well-seasoned diced tomatoes.

It’s simple, delicious and a breeze to make! 

Yield: 2 servings

Baked Tilapia with Seasoned Tomatoes and Onions

This tilapia is simple, delicious and a breeze to make!

prep time: 5 MINScook time: 20 MINStotal time: 25 mins

INGREDIENTS:

• 2 (8-ounce) tilapia fillets
• 1 small white onion, chopped
• 3 garlic cloves, minced
• 1 pint cherry tomatoes
• ½ teaspoon dried oregano
• ¼ teaspoon dried thyme
• ½ teaspoon salt
• 1 teaspoon seasoned pepper
• Cooking spray
• Fresh basil for garnish

INSTRUCTIONS

1. Arrange fish in a 9” x 13” baking dish that has been coated with non-stick cooking spray.
2. Combine onion, garlic and tomatoes in a small bowl and pour over fish.
   Sprinkle herbs, salt and pepper over all.
3. Bake until tilapia flakes easily with a fork, about 15-20 minutes.
4. Serve

Enjoy!

Greek-style Tilapia with Tomatoes and Onions

Greek food is simple and delicious with its robust flavors and colors ~ it’s fresh, nutritious and healthy eating.

All of those words apply to this dish:  Luscious healthy fresh red tomatoes, spicy cinnamon, warm sweet paprika, with the “mild-bitter” taste of parsley, plus garlic ~ all simmering into a great sauce to top the fish.

The sauce can be made up to 3 days in advance and refrigerated.  Bring to room temperature, or heat slightly in micro, before pouring over fish and baking. 

It’s truly delicious, colorful and healthy too!

Greek-style Tilapia with Tomatoes and Onions

Ingredients:

2 pounds tilapia fillets

Cooking spray

Salt and pepper

1 tablespoon olive oil

2 large white onions, cut in half lengthwise and then sliced thinly across the grain

3 garlic cloves, minced

2 pounds fresh tomatoes, diced, or 1 (28-ounce) can diced tomatoes

¼ teaspoon sugar

1 teaspoon sweet paprika

1/8 teaspoon cinnamon

1 bunch flat-leaf parsley, chopped (about ½ cup), divided

Method:

Preheat oven to 375 degrees.

Season fish with salt and pepper.

Coat one or two baking dishes with cooking spray and lay fish in dish in single layer.

Heat oil in large skillet and add onions.

Cook, stirring often, until onions are soft, 8 to 10 minutes.

Season with salt and pepper.

Add garlic and cook for a minute or so.

Stir in tomatoes, sugar, paprika, cinnamon and half the parsley.

Simmer, uncovered, until sauce has cooked down a bit, about 15 minutes.

Remove from heat and pour over tilapia.

Sprinkle on remaining parsley.

Bake until fish flakes easily with a fork, about 30 minutes.

Serves 4

ENJOY!

Spice-Rubbed Grilled Tilapia

Paprika is so much more than a little dusting of color for your deviled eggs and potato salad!

Smoked paprika, Pimenton de la Vera, has a smoky quality and taste I really like for a robust dish.  It’s the Spanish cousin of the more popular sweet Hungarian paprika.  

 

Smoked Paprika, Pimenton de la Vera, La Tienda the Best of Spain photo credit

Sweet Hungarian Paprika, Vspicery photo credit

                                 



Unlike Hungarian-grown paprika, in which red peppers are slowly sun-dried into a rich, fruity flavor, with no heat, smoked paprika is made from dried pimento peppers that have been smoked over an oak fire, and then ground into a fine powder for a woodsy smoky flavor.  

Smoked paprika can be sweet or hot ~ a little goes a long way ~ add it to grilled or roasted seafood, meats and stews, or ~ make sinister deviled eggs!

I saw this recipe, loaded with good seasonings, in our local newspaper, The Northwest Herald. Herbs de Provence is a classic blend of herbs from the sunny South of France, which includes thyme, savory, fennel, basil and lavender.  It’s equally good on roasted chicken and in sauces. 

This rub was exactly what the tilapia was begging for:

It gave the fish plenty of flavor that both Bill and I liked.  It’s good ~ give it a try!

Spice-Rubbed Grilled Tilapia

Ingredients:

Cooking spray
2 pounds tilapia fillets
2 tablespoons smoked paprika
2 tablespoons garlic powder
2 teaspoons onion powder
2 teaspoons herbs de Provence
¼ teaspoon salt
1 teaspoon seasoned pepper

Method:

Lightly spray tilapia with cooking spray.
Mix remaining ingredients in a small bowl.
Rub spices into fish fillets.
Grill over medium heat until fish flakes easily with a fork.
Serves 4

ENJOY!

Roasted Tilapia Nestled in Veggies Lemons and Olives

Either this is the best recipe for tilapia, or we were really hungry last night! 

This is not your traditional meat and potatoes; it’s a lighter take on it, replacing beef with tilapia for a leaner protein.  It’s still a hearty entrée ~ just a healthier version. 

The recipe is adapted from Real Simple.  I used dried thyme instead of fresh, and I doubt that made much difference.  I substituted black olives for kalamatas, and added bright red Campari tomatoes for extra flavor and eye-catching color.  Asparagus would work well also!

As a side note ~~~ Campari tomatoes are the only fresh tomatoes I use here during the Midwest winter and early spring.  It reads on the package, “the tomato Lover’s tomato.” That’s true!  They’re small, between a roma and cherry tomato, and the closest thing to a fresh out-of-the-garden tomato.  They have a deliciously sweet, juicy, low-acidic taste; you’re in for a treat, if you haven’t tried them!

Beefsteak versus Campari

Roast the potatoes and lemon slices first, since the potatoes take longer to cook than the fish.  After about 20 minutes, add the tilapia to the baking pan, along with the tomatoes and olives.  Continue baking for 15 minutes, and your family will enjoy a delicious meal.  Actually, I wouldn’t hesitate serving this to guests. 

The savory flavors of this dish blend well, and your oven will do most of the work.  What could be better, my friends?

Roasted Tilapia Nestled in Veggies Lemons and Olives

Adapted

Ingredients:

1 pound baby potatoes, about 12, halved

1 lemon, thinly sliced

½ teaspoon dried thyme

2 tablespoons olive oil

½ teaspoon salt

1 teaspoon Seasoned pepper

½ cup jumbo whole pitted black olives

8 Campari tomatoes, havled

4 (6-ounce) skinless tilapia fillets

½ teaspoon Hungarian paprika

Method:

Heat oven to 400 degrees.

On a large rimmed baking sheet, toss the potatoes, lemon, thyme and oil and half of the salt and pepper.

Arrange in a single layer.

Roast, tossing once, until the potatoes begin to soften, about 20 minutes.

Gently toss the olives and tomatoes with the potato mixture.

Nestle the fish in the mix.

Sprinkle all with the paprika and remainder of the salt and pepper.

Continue to roast until the potatoes are golden and crisp and the fish is opaque throughout, 12-15 minutes.

This is absolutely a keeper ~ a fine “fish” dish!!!

Be sure to visit my friend, Linda’s blog, @My Kind of Cooking for great tips and delicious easy recipes! 

Baked Tilapia with Bell Peppers and Red Onions

I’m really not keen on seafood at all, and would opt for beef every time; however ~~~ the powers that be, tell me I should include fish or seafood on the menu a couple of times a week.

cartoon by Charles Barsotti

That’s when I turn to tilapia, chiefly because there is a limited variety of fish in the stores here in the “burbs” of Chicago.  Not only is tilapia readily available, it’s fairly inexpensive, and is an indistinctive fish that takes kindly to doctoring up, versatile like chicken.

This recipe for tilapia appeals to me because of the bell peppers and the lively sauce spreading the fish.  Use whichever bell peppers you prefer for a colorful dish. Spicy stone ground mustard and balsamic vinegar are the base for the sauce along with a little olive oil and lemon juice.  

This is a healthy dish packed with good flavors!

Baked Tilapia with Bell Peppers and Red Onions

Ingredients:                   

Tilapia, 4 filets

1 small red onion, sliced

½ red bell pepper, sliced

½ green bell pepper, sliced

2 tablespoons olive oil

3 tablespoons stone ground mustard

2 tablespoons balsamic vinegar

1 tablespoon lemon juice

¼ teaspoon salt

½ teaspoon seasoned pepper

Method:

Preheat oven to 375 degrees.

Spray baking sheet with cooking spray.

Arrange tilapia on baking sheet.

Place peppers and onions over fish.

Stir together remaining ingredients.

Spoon over fish and vegetables.

Bake for about 15 minutes until fish and vegetables are tender.

ENJOY!!!

Be sure to visit my friend, Linda’s blog, @My Kind of Cooking for great tips and delicious easy recipes! 

Tomato and Herb-topped Tilapia

Tilapia was in the refrigerator; tomatoes were taking up counter space ~ ~ ~ this is my concoction...

I don’t know about where you are, but here; this summer, we have had the reddest tomatoes I’ve ever seen.  They are a good source of Vitamin E, potassium and other minerals.  And, fish is supposedly the ultimate brain-food, being high in Omega-3 and vitamins. Combined, they make a healthy, nutritious dish.

I rounded out the tomatoes and tilapia with braised green beans and brown rice. Take the hassle out of your dinner by making this quick meal!

Tomato and Herb-topped Tilapia

Ingredients:

4 tilapia fillets

Salt and seasoned pepper, to taste

1 tablespoon fresh basil leaves, minced

1 tablespoon onion powder

1 teaspoon dried thyme

3 garlic cloves, chopped

2 tablespoons olive oil

2 tomatoes, sliced

nonstick cooking spray

Method:

Preheat oven to 425 degrees.

Spray a baking dish with nonstick cooking spray.

Lay tilapia in baking dish and sprinkle with salt and pepper.

In a small bowl, combine basil, onion powder, thyme, and garlic.

Sprinkle over fish.

Top with tomato slices.

Drizzle olive oil over all.

Bake, about 20 minutes, until fish flakes easily with fork.

Serve        

I’m talking about good!

Be sure to visit my friend, Linda’s blog, @My Kind of Cooking for great tips and delicious easy recipes!