Baked Whole Tilapia with Vegetables

Baked Whole Tilapia with Vegetables is a healthy, flavorful, and vibrant meal that’s both easy to prepare and satisfying. The whole tilapia is marinated in a blend of spices and baked to perfection over a colorful bed of roasted vegetables. This Mediterranean-inspired dish is ideal for family dinners and offers a nutritious and delicious way to enjoy seafood and vegetables.

Why You’ll Love This Recipe

This baked tilapia dish is packed with flavor, nutrition, and vibrant colors. Here’s why it’s a go-to meal:

• Healthy and Light: Packed with protein, omega-3s, and plenty of vegetables.
• Easy One-Pan Meal: Everything cooks on a single tray, minimizing cleanup.
• Flavorful and Aromatic: The marinade adds a bold, savory flavor to the fish while roasting vegetables bring out their natural sweetness.
• Perfect for Family Dinners: Simple, wholesome, and filling—great for everyone.
• Quick to Prepare: Ready in under an hour, with just 20 minutes of active prep time.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

For the Tilapia Marinade:

• Whole tilapia (3 cleaned and scaled)
• Olive oil (2 tablespoons)
• Lemon juice (1 tablespoon)
• Paprika (1 teaspoon)
• Ground cumin (1 teaspoon)
• Garlic powder (1 teaspoon)
• Chili flakes (1/2 teaspoon, optional)
• Salt and pepper (to taste)

For the Vegetables:

• Medium potatoes (2, sliced)
• Carrots (2, sliced)
• Onion (1, sliced into rings)
• Tomatoes (2, sliced)
• Bell pepper (1, sliced)
• Lemon (1, sliced into rounds)

Directions

1. Preheat your oven to 400°F (200°C). Lightly oil a large baking tray or sheet pan.
2. In a small bowl, mix together olive oil, lemon juice, paprika, cumin, garlic powder, chili flakes (if using), salt, and pepper.
3. Score the tilapia on both sides with deep diagonal cuts. Rub the marinade generously all over the fish, both on the outside and inside the cavity.
4. Spread the sliced vegetables—potatoes, carrots, onion, tomatoes, and bell pepper—evenly across the baking tray. Season with a light drizzle of olive oil and a pinch of salt.
5. Place the marinated tilapia on top of the vegetables. Insert lemon slices into the fish cavity and arrange some on the tray for added flavor.
6. Bake for 30–35 minutes, or until the fish is cooked through (the flesh should flake easily) and the skin is crisp.
7. Serve hot with a squeeze of fresh lemon juice over the fish.

Servings and timing

• Servings: 3
• Prep Time: 20 minutes
• Cook Time: 35 minutes
• Total Time: 55 minutes
• Calories: Approximately 310 kcal per serving

Variations

• Herb Infusion: Add fresh herbs like thyme, rosemary, or parsley to the marinade for additional flavor.
• Spicy Kick: Add a pinch of cayenne pepper to the marinade for extra heat.
• Vegetable Swap: Use zucchini, eggplant, or broccoli instead of the listed vegetables for variety.
• Stuffed Fish: Stuff the tilapia with garlic, lemon slices, and herbs for added flavor during baking.

Storage/Reheating

• Storage: Store leftover fish and vegetables in an airtight container in the refrigerator for up to 2 days.
• Reheating: Reheat in the oven at 350°F (175°C) for 10–15 minutes until warm. Avoid microwaving to preserve the crispy texture of the fish.

FAQs

Can I use frozen tilapia?

Yes, you can use frozen tilapia. Just make sure it’s completely thawed before marinating and baking.

How can I tell when the tilapia is done?

The tilapia is done when its flesh is opaque and flakes easily with a fork. You can also check the internal temperature with a thermometer—it should reach 145°F (63°C).

What if I don’t have cumin?

If you don’t have cumin, you can substitute with ground coriander, chili powder, or a dash of smoked paprika for a similar smoky flavor.

Can I make this with another type of fish?

Yes, you can substitute tilapia with other white fish like cod, snapper, or bass, adjusting the cooking time as needed based on the thickness of the fish.

Can I cook the vegetables separately?

You can, but cooking them with the fish allows them to absorb the flavors from the fish and marinade, making the dish more flavorful.

What should I serve with this dish?

This baked tilapia pairs well with rice, quinoa, or a side of salad for a complete meal.

Can I grill the tilapia instead of baking it?

Yes, you can grill the tilapia over medium heat for about 5-7 minutes per side, depending on the size of the fish.

Conclusion

Baked Whole Tilapia with Vegetables is the perfect balance of flavor, texture, and nutrition in one simple meal. With crispy, tender fish, roasted vegetables, and a touch of citrus, it’s an easy yet elegant dish that will satisfy the whole family. Whether you’re looking for a healthy weeknight dinner or a show-stopping dish for guests, this recipe is sure to impress.

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