Grilled Tilapia Recipe

To have a balanced diet, you must invest in cooking fish recipes like Tilapia fish! Bake it to perfection with the right marinade, vegetables, and seasoning to serve in family gatherings, weekend meals, and celebrations!

There are plenty of kinds of fish you can try, you will never run out of dishes to cook! 

How to Make Oven Grilled Tilapia Fish

This Oven Grilled Tilapia Fish is a must-try if you’re starting on fish dishes. This kind of seafood has tender and flaky flesh. It also has a naturally mild and sweet flavor that can be escalated with seasoning or marinade. 

Get ready to be blown away by this fantastic dish! 

Ingredients

This simple but delicious and succulent Tilapia Recipe uses simple ingredients and prep for your convenience.

For The Fish

Fresh tilapia fish 

Tilapia is one of the best varieties of fish for beginners to cook. These are available all year, and they are easy to cook. It can be prepared and cooked in many ways, all of which are delicious dishes! 

It also offers many health benefits, such as heart and brain function, weight loss, bone strength, and immunity. Since it’s already savory, can you imagine how heavenly it would taste once seasoned or marinated? 

For The Marinade

Bell peppers

Not only do bell peppers contribute fragrance, but they are also sources of sweet, fruity, and tangy flavors. These are low in calories but high in nutrients and vitamins such as potassium, fiber, and iron. 

You can also use the bell peppers to make Jollof Rice to pair with the Grilled Tilapia!

Sweet peppers

These are vibrantly colored, crunchy, and tasteful ingredients that you won’t miss. Sweet peppers are packed with vitamins such as vitamins A and C. They also contain juice that makes them perfect for marinades. 

Scotch bonnet

Use this hot and spicy scotch bonnet to add depth to the dish. It enriches the flavors without overpowering the sweetness of the other ingredients. 

Herbs

For herbs, use onion, garlic, and ginger. Because of their diverse flavors and fragrances, you can never go wrong with these ingredients. 

Seasoning 

Meanwhile, seasonings are mainly composed of powdered condiments such as mixed herbs, smoked paprika, curry powder, fish stock cube, and sea salt. These may seem like essential ingredients, but they can bring uniqueness to each dish.

Oils

This recipe uses two kinds of oil: sunflower oil and coconut oil. The first one will be used to make the marinade, while the second one is an optional ingredient for when you want to fry the marinade. 

Can you imagine the richness of the fish infused with flavorful herbs and spices? You will surely fall in love with this dish! 

Directions

1. Rinse and slice the bell peppers, sweet peppers, onion, scotch bonnet, garlic, and ginger with a knife.
2. Combine the chopped ingredients with the fish stock cube, mixed herbs, smoked paprika, curry powder, and sea salt.
3. Use a blender to blend the ingredients with sunflower oil for a finer consistency and enhanced flavor. 
4. To take the marinade to the next level, fry the mixture in coconut oil for 10 minutes. Then, set it aside to cool. 
5. Remove the fish scales and clean the tilapia. Use a knife to score it on both sides.
6. Marinate the fish with the sauce. Make sure to rub the marinade into the scored areas, cavity, and belly. 
7. Cover the container with cling film. Let it marinate for at least 1 hour or overnight. The longer you marinate it, the tastier it will be. Refrigerate it to avoid spoilage. 
8. Grease the oven rack and preheat the oven to 250°C.
9. Baste the fish with the remaining sauce.
10. Place it in the oven and after 10 minutes, turn the fish over to cook the other side.
11. Baste and let it cook for another 10 minutes. 
12. In a pan, use the remaining sauce to saute the chopped mixed bell peppers. Cook this for 2 to 3 minutes. Set it aside. 
13. Cascade the bell pepper garnish on the fish to make it more delicious! 

Slice into it to reveal the tender, smooth, and aromatic quality of the Oven Grilled Tilapia Fish. Eat each spoonful with the deliciously sweet sauce and devour this dish within minutes! 

Tips for Grilled Tilapia Recipe

How to Select, Store, and Clean Tilapia Fish

Selection. According to the United States Food and Drug Administration, the fish should smell fresh. It should also have clear and shiny eyes and firm flesh. It is also better to buy whole fresh tilapia than cutlets because the latter tend to deteriorate in texture and taste. 

Check the packaging for temperature indicators to ensure the product is safe to consume.

Storage. Place the tilapia fish in an iced container in the fridge or the freezer as soon as you get home. If you plan on cooking it in the next two days, you can store it in the refrigerator. For freezing, wrap it in cling film or foil, and store it in freezer bags. 

Do not mix it with other seafood. To thaw, leave it in the fridge overnight or defrost it in the microwave for a few minutes. 

Cleaning. Here’s how you can prepare fresh fish at home.

1. Clean the tilapia with cold water.
2. Then, use a knife to scrape the scales from the tail toward the head. Use enough force to remove the scales. Rotate it to descale the other side. 
3. Slice about ⅛ inch along both sides of the fins.
4. Hold the fin and pull it out to expose tissues or bones affixed to the fin.
5. Cut the tilapia’s belly and stop once you reach the gills. 
6. Use your fingers to uncover the belly. Carefully pull out as many of the innards as you can. You can also use a knife to scrape off any missed parts.
7. Rinse the tilapia again, and as you do so, clean the area of the innards to remove leftovers. 

At this point, it is ready to use for the recipe!

How to Select and Store Sweet and Bell Peppers

Selection. According to The Produce Moms, opt for peppers with vibrant and shiny skin color and a fragrance near the stem. It should not have any bruises or soft spots. The stem should also be green in color, and the peppers should feel heavy for their size. 

Storage. Place the peppers in resealable bags and refrigerate them for up to a week. 

How to Cook Tilapia Without an Oven

There are plenty of ways to cook this dish; you won’t need an oven! 

In a pan

1. Use a steel or cast iron pan and set fire to high heat.
2. Swirl the oil around.
3. Cook the marinated fish on both sides for up to 10 minutes.
4. Shake it a bit so that it won’t stick on the pan.
5. Drizzle some oil on the other side of the fish to cook. 

On the grill

1. Wrap the seasoned tilapia in aluminum foil and seal on all sides.
2. Grill it for 12 minutes on each side.
3. Once done, remove it from the grill and use aluminum foil to serve! 

In the smoker

The smoker is best used for filleted tilapia.

1. Prepare the smoker and season the fish.
2. Smoke the fish for up to 2 hours or until cooked.
3. Remove it from heat, and it’s ready to eat! 

Using a steamer

1. Pour water into the steamer pot.
2. Lay the tilapia in a heat-resistant bowl or plate.
3. Drizzle the sauce and marinate all over the tilapia.
4. Steam it for up to 20 minutes.
5. It can be served immediately for a hot meal.

In the air fryer

1. Preheat the air fryer to 205°C.
2. Cook the fish for 10 minutes on each side.
3. Let it cook until the fish becomes opaque and the flesh is soft. 

How to Make the Marinade Without a Blender

Instead of a blender, you can use a food processor, an immersion blender, a chopper, or a grinder. You can also grate the ingredients and cook them in a pan to soften. 

Variations

Aside from tilapia, you can also cook this dish using catfish, bass, red snapper, trout, or mullet. Moreover, tilapia pairs well with broccoli, brussels sprouts, asparagus, and carrots. 

Tilapia can be pan-seared, grilled, smoked, steamed, air fried, poached, stir-fried, sauteed, or braised. You can use different ingredients to marinate the fish. It will taste delicious even if you season it with salt and pepper!

In addition to the herbs and spices recommended in this recipe, you may also use oregano, lemon, tabasco sauce, honey, butter, and more.

Recommended Tools for Baked Tilapia

• Oven (or air fryer): Grill the tilapia in the oven/air fryer. 
• Blender: Use a blender to convert ingredients into a sauce or marinade. 
• Saucepan: If preferred, cook the sauce for enriched flavor. 
• Cutting board: Prepare the tilapia and vegetables on a chopping board to avoid cross-contamination. 
• Spatula: Stir the sauce with a spatula. 
• Pastry brush: Baste the fish with the sauce using a brush. 
• Knife: Slice the ingredients and fish using a knife. 

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How to Serve Oven Grilled Tilapia

This dish can be served anytime but is best consumed in the afternoon or evening. You can make steamed broccoli, salad, coleslaw, fried asparagus, glazed carrots, or corn for side dishes. 

Tilapia also pairs well with:

• Fried Rice
• Jollof Rice
• Roasted Plantain
• Plantain Chips
• Couscous

For drinks, you may opt for:

• Iced Tea
• Pineapple Pomegranate Juice
• Zobo Drink
• Orange Juice
• Beet Juice

In an article by Live Strong, two servings of tilapia each week will be safe for people in high-risk groups. People without health restrictions can have one tilapia every other day.

Note that people in high-risk groups include pregnant women and breastfeeding mothers. 

Storage Tips for Tilapia

• At room temperature: According to Recipe Tips, cooked fish should not be left for longer than 2 hours. 

Frequently Asked Question

How long does it take to cook tilapia on the grill?

It takes about 8 to 12 minutes to cook tilapia on the griller. Don’t forget to flip the fish to cook both sides!

How do you grill tilapia without sticking?

Wait until you see touches of brown at the bottom of the fish before flipping it over. Otherwise, wrap the tilapia in aluminum foil to seal in the flavors.

How can you tell if the fish is cooked?

You will know that the fish is cooked once the flesh becomes white and opaque. Alternatively, use a fork to pierce into the thickest portion of the fish. If it flakes, the fish is ready! 

How can you tell if tilapia has gone bad? 

Spoiled fish will emit a sour odor and likely appear dull and slimy in texture too. Discard expired tilapia immediately.