Oven Baked Tilapia with Tomatoes

Fish makes for a wonderful meal, it’s healthy, delicious and light. I have been focusing lately on cooking for one, the importance of balancing time in the kitchen (cooking and cleaning) versus everything else you’re doing. But, that brings up a good point. Healthy meals that are easy and quick to prepare, not just for one, but the whole family. Weeknights are busy whether it’s one person or 4 people. So, oven baked tilapia with tomatoes fits the bill nicely, and it tastes delicious.

Something about the fish

Tilapia is in abundance, it is one of the most farmed fish worldwide. Now, there is a solid argument for fresh versus farmed. Some countries are less controlling of their fish farms than others. But, here in America farm raised is a viable option. If you do have concerns there are many websites out there that discuss sustainability and quality of product. Most of those concerns are directed at specific types of farming in areas of China, Taiwan and Columbia. Take the opportunity to read the labels on the packaging or ask the fishmonger their sources. These are important factors to consider

Something about the dish

Back to the fish. Tilapia is a light healthy fish that can be cooked in many ways. Some people’s concerns with fish are the fishy taste and the bones. Neither of those are a concern with tilapia. I have a recipe for Parmesan crusted pan fried tilapia, and it is delicious, but I wanted to cook it another way. A simple recipe that fits into my time budget, but light and healthy too. Baked with tomatoes and onions seemed a good solution. This recipe can be dressed up with olives or capers, there are many options, but this serves as a good base recipe.

When cooking, timing is everything, the idea is everything is ready at the same time. Yet the different ingredients take different amounts of time to cook. First look at the sides you’re going to cook, how long do they need? In this case I’m cooking plank potatoes, they need 25 mins (5 mins prep and 20 to cook). The tilapia will need 20 mins in the oven, and, the onions will need 10 mins before I add the tilapia and put everything in the oven. A plan is coming together.

Putting everything together

Starting with the onions, cut into half rings, chop up some garlic and put in a pan with some olive oil over medium heat, add salt pepper and garlic powder. Cover, stirring occasionally. While they’re doing their thing, prep the plank potatoes per the recipe. Now get the fish ready, sprinkle a little salt, pepper and dill on each side. I’m using a pan that can be both on the stove and in the oven. If you don’t have one, line a baking dish with parchment paper. When the onions are soft, lay the fish on the onions, pour the chopped tomatoes over everything, put in a preheated 350 degree oven, set a 20 min timer and that’s it. The cooking part is done. Usually, during this time I will clean any dishes and utensils I made dirty, less cleanup after.

When the timer goes off, plate the fish, pour over the onion tomato sauce, and your side of choice and enjoy oven baked tilapia with tomatoes. Thank you for reading.