HOW I MAKE OVEN GRILLED TILAPIA FISH - DELICIOUS & FAIL- PROOF RECIPE - ZEELICIOUS FOODS

tilapia fillets

🥗Healthier: cod fillets

💰Cheaper: catfish fillets

Cod is leaner and widely available, while catfish is often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil has a higher smoke point and is healthier, while vegetable oil is more economical.

fresh parsley

🥗Healthier: fresh cilantro

💰Cheaper: dried parsley

Cilantro offers a different flavor profile, while dried parsley is more budget-friendly.

Make the marinade by combining minced onions, green chili sauce, ketchup, minced garlic, lemon juice, oil, paprika powder, curry powder, seasoning cubes, and salt in a bowl.

Add a tiny bit of water to loosen the marinade slightly and mix well.

Pat the tilapia fish dry and make two slits on each side to help the marinade penetrate.

Generously coat the fish with the marinade, ensuring to tuck some into the slits and inside the fish.

Place the seasoned fish on a grilling rack.

Preheat the oven to 180°C (356°F).

Grill the fish in the oven for 15 minutes on one side or until brown.

Flip the fish over and grill the other side for another 15-20 minutes or until brown.

While the fish is grilling, make a tomato-based sauce by blending tomatoes, chili red bell peppers, and onions with some water until smooth.

Heat oil in a pan over medium heat and stir-fry sliced onions, minced garlic, and fresh peppers for a few seconds.

Pour in the blended tomato puree, season with curry, thyme, paprika powder, and salt, and mix well.

Cover and cook the sauce until it reduces in size and the water content is almost dried out (about 10-12 minutes).

Add bell pepper strips to the sauce and cook for an additional 5 minutes.

Once the fish is fully grilled, coat each piece generously with the sauce, including the insides.

Return the fish to the oven and grill for an additional 5 minutes to let the flavors meld together.

Serve the fish on a plate with extra sauce and garnishes like tomato slices.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens