Baked Fish

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil offers a healthier fat profile.

butter

🥗Healthier: coconut oil

💰Cheaper: margarine

Coconut oil is dairy-free and adds a unique flavor.

Preheat the oven to 350°F.

Clean the tilapia fish.

Season the fish with garlic powder, onion powder, chicken flavor bouillon, parsley flakes, and seasoning salt.

Drizzle extra virgin olive oil over the fish and mix the seasonings into the fish.

Score the fish and let it marinate for 5-7 minutes (optional).

Line a sheet pan with aluminum foil and spray with cooking spray to prevent sticking.

Place the seasoned fish on the sheet pan and bake in the oven for 15-20 minutes.

Blend together the peppers and onions with 1 cup of water.

Add peanut butter to the blended mixture and blend until smooth or desired consistency.

Cook the pepper and onion mixture in a pan with extra virgin olive oil, adding a little water as needed.

After 15 minutes, take the fish out of the oven and brush sauce on one side of the fish.

Return the fish to the oven for 5 minutes.

Flip the fish, add sauce to the other side, and bake for an additional 5 minutes.

Remove the fish from the oven and serve.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens