Tilapia is a tasty and healthy fish. Its meat is low in fat and high in protein, making it ideal for preparing dietary meals. Tilapia can be baked in the oven with vegetables or simply fried in a pan.
It is necessary
-
- "Tilapia
- baked with potatoes ":
- tilapia fillet - 500g;
- potatoes - 3-4 tubers;
- butter.
- "In honey-mustard marinade":
- tilapia fillet - 500 g;
- honey - 2 tablespoons;
- lemon juice - 1 tablespoon;
- mustard - 1 teaspoon;
- lemon - 1pc;
- tomato - 2pcs;
- cheese - 100g.
- "Under a tomato and carrot coat":
- tilapia fillet - 500g;
- onions - 1pc;
- carrots - 1pc;
- tomato sauce - 150ml;
- vegetable oil.
- "Golden":
- tilapia fillet - 500g;
- eggs - 2 pcs;
- flour - 100g;
- breadcrumbs.
Instructions
Step 1
"Tilapia baked with potatoes" Defrost the fish and rinse. Season with salt and pepper and sprinkle with paprika. Peel the potatoes and cut them into thin slices. In the form of scales, place it on a baking sheet, greased with butter. Arrange the tilapia fillets and top with another layer of potatoes. Place the dish in an oven preheated to 180 ° C and leave for 30-40 minutes.
Step 2
Defrost Tilapia in honey-mustard marinade, rinse under running water and pat dry with a paper towel. Prepare the marinade. To do this, combine honey, lemon juice and mustard. Coat the fish with this mixture and let it sit for 40-60 minutes. Take foil, fold it in several layers and form rectangular molds with sides. Place thin slices of lemon and tomato in each. When the fish is marinated, place it in foil and sprinkle with grated cheese and dill. You can add the remaining marinade to the tilapia. Place the molds in an oven preheated to 180-200 ° C. Bake for 40 minutes. Before serving, transfer the fish to plates and garnish with finely chopped herbs.
Step 3
"Under a tomato-carrot coat" Peel the onions, finely chop and fry in vegetable oil until golden brown. Add finely grated carrots. Simmer for a few minutes and cover with tomato sauce. Stir and cover. Rinse and dry the fish fillets. Season with salt and pepper and drizzle with lemon juice. Then place on a baking sheet, greased with vegetable oil. Place the tomato mixture on top of the fish. Place in a preheated oven up to 180 ° C for 30 minutes. Serve with mashed potatoes or vegetable salad. Garnish with a sprig of dill or parsley.
Step 4
Rinse and dry the "golden" tilapia fillet, season with salt and pepper. Preheat a skillet with vegetable oil. Breaded fish in flour, dip in eggs, and roll in breadcrumbs. Place the fillets in a skillet and fry until golden brown.
