Baked Tilapia with Onions and Peppers

    40 min

    This is a light and delicate dish, that's perfect anytime of the week. Talipia is spread with a tomato-olive oil paste, then baked with onions and green peppers, before being dotted with butter and grilled.

    216 people made this

    Serves: 4 

    • 175ml extra-virgin olive oil
    • 4 tablespoons tomato puree
    • 1 teaspoon garlic granules
    • 1/2 teaspoon dried oregano
    • 1/4 teaspoon salt
    • 1/8 teaspoon ground black pepper
    • 4 (115g) fillets tilapia
    • 1 large onion, sliced
    • 1 green pepper, thinly sliced
    • 60g butter

    Prep:20min  ›  Cook:20min  ›  Ready in:40min 

    1. Preheat oven to 180 C / Gas 4. Coat bottom of a medium baking dish with 4 tablespoons olive oil.
    2. In a small bowl, blend remaining olive oil, tomato puree, garlic granules, oregano, salt and pepper.
    3. Arrange tilapia fillets in the prepared baking dish, skin side up. With a spatula, spread the olive oil and tomato puree mixture over the tilapia, heaping the majority in the centres of the fillets. Arrange onion and green pepper slices on and around the fillets.
    4. Bake in preheated oven 15 minutes, until fish is easily flaked with a fork. Remove from heat, top each fillet with 1/4 of the butter and grill for 5 to 7 minutes, until butter is melted and lightly brown.

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    Reviews in English (173)


    After reading the othe reviews, I made the following changes and everyone loved this dish: 1. I marinated the fish in Italian dressing for about 1 hour, 2. I used no-stick cooking spray on the pan, 3. used 1/4 cup low fat/low sodium chicken broth in the sauce instead of oil, 3. decreased the butter to about 1/4T per filet.  -  06 Feb 2006  (Review from Allrecipes US | Canada)


    I added 1/2 fresh cut tomato instead of paste, 2-3 cloves of garlic crushed instaed of garlic powder, 1/2 tbs of red pepper powder for an extra kick and also some broccoli and corn .they do add abeautiful color to the dish .thanks for awonderful recipe Tiny Poems.  -  02 Sep 2006  (Review from Allrecipes US | Canada)


    This is delicious and so easy. I used fresh herbs from my garden and eliminated the butter, to cut the fat. I drizzled olive oil on the fish prior to broiling. Keep cooking time to a minimum, as overcooked tilapia turns leathery.  -  25 Oct 2002  (Review from Allrecipes US | Canada)