3 Ways to Roast Frozen Tilapia

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3 Ways to Roast Frozen Tilapia
3 Ways to Roast Frozen Tilapia
Anonim

You know those busy nights during the week when there's nothing to eat and you need to grab a quick dinner? Frozen tilapia can be a great quick fix! Prepare a seasoning for the fish and pass it on the frozen fillets, roasting the tilapia until it is golden and slightly crispy around the edges. Another option is to bake the frozen filets in lemon sauce and melted butter. A delicious way to enjoy fish for dinner is to prepare it in the oven, wrapped in aluminum foil, with assorted vegetables. The fish and vegetables are steamed at the same time and then just open the packages and enjoy a complete meal.

Ingredients

golden tilapia

  • 500 g of frozen tilapia fillets.
  • 4 tablespoons (60 ml) of extra virgin olive oil.
  • 3 tablespoons (20 g) of paprika.
  • 1 teaspoon (5.5 g) of salt.
  • 1 tablespoon (6, 5 g) of onion powder.
  • 1 teaspoon (2 g) black pepper.
  • ¼ to 1 teaspoon (0, 5 to 2 g) of cayenne pepper.
  • 1 teaspoon (2 g) of dehydrated thyme.
  • 1 teaspoon (2 g) of dehydrated oregano.
  • ½ teaspoon (1 g) of garlic powder.

Makes four servings.

Tilapia in butter and lemon

  • ¼ cup (60 g) of melted unsalted butter.
  • 3 chopped garlic cloves.
  • 2 tablespoons (30 ml) of freshly squeezed lemon juice.
  • 1 lemon zest.
  • 170 g of frozen tilapia fillets.
  • Coarse salt and freshly ground black pepper to taste.
  • 2 tablespoons (7, 5 g) of chopped fresh parsley.

Makes four servings.

Tilapia with vegetables on aluminum foil

  • 4 tilapia fillets (about 500 g).
  • 1 large lemon cut into thin slices.
  • 2 tablespoons (30 g) of butter.
  • 1 zucchini cut into thin slices.
  • 1 pepper.
  • 1 chopped tomato.
  • 1 tablespoon (8, 5 g) of capers.
  • 1 tablespoon (15 ml) of olive oil.
  • 1 teaspoon (5.5 g) of salt.
  • ¼ teaspoon (0.5 g) black pepper.

Makes four servings.

Steps

Method 1 of 3: Browning Tilapia Without Thawing

Bake Frozen Tilapia Step 1

Step 1. Preheat the oven to 230 ºC and prepare a baking sheet, lining it with aluminum foil

Add 2 tablespoons (30 ml) of extra virgin olive oil on top and use a brush to spread it out well. Set the pan aside while preparing the fish.

Bake Frozen Tilapia Step 2

Step 2. Prepare the seasoning to brown the fish in a small bowl

Be aware that this amount yields more than what is needed for the recipe, but you can keep the rest in an airtight container for several months. To make the seasoning, mix:

  • 3 tablespoons (20 g) of paprika.
  • 1 teaspoon (5.5 g) of salt.
  • 1 tablespoon (6, 5 g) of onion powder.
  • 1 teaspoon (2 g) black pepper.
  • ¼ to 1 teaspoon (0, 5 to 2 g) of cayenne pepper.
  • 1 teaspoon (2 g) of dehydrated thyme.
  • 1 teaspoon (2 g) of dehydrated oregano.
  • ½ teaspoon (1 g) of garlic powder.
Bake Frozen Tilapia Step 3

Step 3. Wash and dry the frozen tilapia

Take the 500g of tilapia and wash the fillets in cold running tap water. Pat them dry with a paper towel and place them on the prepared baking sheet.

Bake Frozen Tilapia Step 4

Step 4. Season the fish with oil and the seasoning prepared previously

Brush the fillets with the remaining 2 tablespoons (30 ml) of olive oil. Take 3 tablespoons (25 g) of the previously prepared seasoning and rub it in with your fingers on both sides of each fillet.

Bake Frozen Tilapia Step 5

Step 5. Spray a little non-stick spray onto the fish and put it in the oven for 20 to 22 minutes

If you don't have this spray at home, just brush the fillets using olive oil or canola oil. Place them in the preheated oven and bake them until golden brown.

Bake Frozen Tilapia Step 6

Step 6. Take the tilapia out of the oven and serve it with tartar sauce

Make sure the fish is cooked well by sticking a fork in the middle of the fillets, which should crumble easily if they are done right. Otherwise, return the fish to the oven and bake it for another five minutes. Serve the tilapia seasoned with tartar sauce, accompanied by rice and a green leafy salad.

It is possible to refrigerate it for three or four days in an airtight container

Method 2 of 3: Preparing the tilapia with butter and lemon

Bake Frozen Tilapia Step 7

Step 1. Preheat the oven to 220 ºC and grease a baking sheet

Take a rectangular baking pan measuring about 8" x 12" and spray it with a non-stick spray to prevent the fish from sticking. Set the baking sheet aside and prepare the tilapia.

If you don't have this spray, brush melted butter or olive oil on the baking sheet

Bake Frozen Tilapia Step 8

Step 2. Mix the melted butter with garlic and lemon

Place ¼ cup (60 g) unsalted butter in a small bowl and microwave, melting for about 30 seconds. Remove the bowl from the microwave and beat the butter with 3 crushed garlic cloves, 2 tablespoons (30 ml) of freshly squeezed lemon juice and zest of 1 lemon.

Bake Frozen Tilapia Step 9

Step 3. Season the frozen tilapia fillets and arrange them on the baking sheet

Take four fillets from the freezer and season them with salt and ground black pepper to taste. Arrange the fillets on the greased baking sheet and place the seasoned butter on top.

Bake Frozen Tilapia Step 10

Step 4. Bake them for 20 to 30 minutes

Place the pan in the preheated oven and bake the fish until it is completely cooked. To find out if it's ready, stick a fork in the middle of the steak, which, if cooked, should crumble easily. If it doesn't, return the fish to the oven and bake it for another five minutes, checking the point again.

If you want to use fresh or thawed tilapia, reduce the oven time to ten or 12 minutes

Bake Frozen Tilapia Step 11

Step 5. Decorate and serve

Take the fish out of the oven and spread 2 tbsp (7.5 g) of fresh parsley on top. Serve the dish while still hot with lemon slices, rice and roasted vegetables.

Store what is left in an airtight container in the refrigerator for up to three or four days

Method 3 of 3: Roasting tilapia with vegetables on aluminum foil

Bake Frozen Tilapia Step 12

Step 1. Preheat the oven to 220 ºC and prepare the aluminum foil

Cut four 50 cm sheets of thicker foil and place them on a surface. Spray the non-stick spray or brush a little olive oil on the dull side of the aluminum foil to prevent the fish from sticking.

If you use plain aluminum foil, you may need to fold each sheet in half so that it will hold the tilapia and vegetables

Bake Frozen Tilapia Step 13

Step 2. Wash and dry the frozen tilapia

Take four frozen filets and wash them under cold running water. Place them on a plate and pat them dry with a paper towel. If the fish is thawed, skip this step.

Bake Frozen Tilapia Step 14

Step 3. Arrange the fillets on the foil and add butter and lemon wedges

Place each fillet in the center of a leaf and sprinkle with salt and pepper to taste. Take 2 tablespoons (30 g) of butter and cut it into small pieces. Cover each fillet with a little butter and 2 slices of lemon.

Bake Frozen Tilapia Step 15

Step 4. Mix sliced ​​vegetables with olive oil and seasoning

Place 1 thinly sliced ​​zucchini, 1 sliced ​​bell pepper, 1 chopped tomato, and 1 tablespoon drained capers in a bowl. Add 1 tablespoon (15 ml) of olive oil, 1 teaspoon (5.5 g) of salt and ¼ teaspoon (0.5 g) of black pepper, mixing well.

Replace the vegetables mentioned above with ones you prefer. For example, use pumpkin instead of zucchini or tomatoes

Bake Frozen Tilapia Step 16

Step 5. Place the vegetables on top of the fish and close the aluminum foil bag

Put approximately ¼ cup (40 g) of vegetables on top of each fillet. Fold the edges of the aluminum foil in half, bring the ends together and close the package tightly.

Bake Frozen Tilapia Step 17

Step 6. Bake the foil packages for approximately 30 to 40 minutes

Place them directly on the oven rack and bake them for half an hour, then remove to check if the fish is ready. Carefully open a package, let the steam out, and stick a fork through the middle of the fillet. If it's baked, it will crumble easily. If not, reseal the package and put it back in the oven for another five or ten minutes.

Bake Frozen Tilapia Step 18

Step 7. Take the tilapia out of the oven and serve it with vegetables

Turn off the oven and remove the foil wrappings. If you want to serve the fish with the vegetables directly in the packages, place each one on a plate. Let each guest open their own bundle.

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