Baked Tilapia

Tilapia is one of the safest fish for human consumption due to its very low residual mercury content. It is often stewed or fried, but baking it in this rich red pepper sauce helps to enhance its taste and presentation.

Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serves: 4-6 people

Ingredients:

2 medium whole tilapia, clean thoroughly. Wash in water with a dash of lemon
½ green pepper, finely dice
½ red pepper, finely dice
½ yellow pepper, finely dice
Fish seasoning
Cooking oil

For the sauce:

4 medium tomatoes or 1 can of plum tomatoes
½ red pepper
1 small scotch bonnet, remove seeds, optional
1 medium onion
2 seasoning cubes
50ml vegetable oil

Direction:
1. Rub whole fish with fish seasoning, brush on some oil and place in a large oven dish. Cook in the oven (180, gas mark 4) for about 20 minutes.

2. Simultaneously blend pepper, onion, tomatoes and scotch bonnet (if using), into a smooth blend. Heat oil in a sauce pan and add blend, 2 cups of water, and seasoning cubes. Allow to boil for about 10-15 minutes.

3. Remove the fish from the oven and carefully scoop the sauce onto the fish in the dish using a ladle. Spread the finely diced sweet peppers on the fish and return to the oven to cook for another 10-15 minutes, or until fish is well cooked.

4. Serve with boiled rice, hard dough bread, boiled potatoes or yam.

Baked Tilapia

Traditional Recipes

Fusion Recipes

Sides