Modest Meals: Oven Baked Tilapia with Veggies

Over Baked Tilapia

This recipe pushes the envelope for my Modest Meals series a bit because it takes a full 30 minutes+ to make but it is super easy, cheap and pretty tasty, though my wife thought it was a bit too spicy. It has a bit of a Cajun taste and slight kick to it, butย  I didn’t think it was too much. By the way, for those of you who are unfamiliar, Tilapia is a type of fish ๐Ÿ˜‰

Oven Baked Tilapia with Veggies:

  • 1 lb Tilapia Fillets, frozen or fresh (cost $12 for a box of 4 lbs, so $3 for 1lb, 4 fillets)
  • 16 oz Frozen Veggies, whatever kind you like (about $2 a bag)
  • 1 Lemon (about 60 cents)
  • 1 Teaspoon Celery Salt
  • 1 Teaspoon Black Pepper
  • 1 Teaspoon Paprika
  • 1/4 Teaspoon Red Pepper
  1. Preheat oven to 375 degrees
  2. Run warm water over frozen Tilapia for about 5 minutes.
  3. Wipe 9″x13″ pan with olive oil.
  4. Place Tilapia in center of pan.
  5. Dash with Celery Salt, Red and Black Pepper and Paprika.
  6. Add a few slices of lemon.
  7. Thaw and strain veggies, place around fish, sprinkle with salt and pepper
  8. Cover with foil, and bake for about 10 Minutes, remove cover and continue to bake another 15-20minutes.

Total cost: about $6 and 35 minutes to prep and cook.

This recipe makes enough to feed 4-6 people and keeps for only a few days in the fridge.

The availability of this fish, frozen or fresh may be different in different areas, as well as price.

I thought the recipe turned out pretty good but I forgot to thaw the veggies and strain them before adding them to the dish so there was excess water in the pan when it was finished. I just drained the water and let it stay in the oven a few more minutes to dry everything out a bit more.

The veggies I used for this were cauliflower and broccoli but any kind of frozen veggies would work such as actual mixed veggies, carrots, or even stir fry mix. I just happened to have half a bag of each of these so I thought I would mix it up a bit.

We eat this without any sides but it would go great with long grain white rice, or dirty rice.

As for additional pictures of this, the before cooking and after cooking looked almost identical so I won’t add them to Flickr.

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6 People have left comments on this post



» AshleyNo Gravatar said: { Oct 9, 2009 - 08:10:43 }

Looks good! This could also be a good foil packet meal for the grill.

[Reply]

Jesse MichelsenNo Gravatar Reply:

@Ashley It certainly could be, even without the veggies. I have made something similar with Salmon in tinfoil with homemade teriyaki sauce, it was delicious. I will have to try this as a tinfoil dinner on my next camping trip.

@Craig Tilapia has a very different taste than most fish in my opinion. It’s not really “fishy” and has a mild and light taste, I think that’s why something like this with a strong spice flavor goes so well with the fish. As far as the veggies go, I’ve always liked my veggies and so does my daughter which is strange for a two year old ๐Ÿ˜‰ but you could just leave them out and add more fillets of Tilapia to fill the space ๐Ÿ˜‰

[Reply]

» CraigNo Gravatar said: { Oct 9, 2009 - 09:10:23 }

I’m a big fan of tilapia so may have to give this a shot. Although don’t always love the veggies, ha.

[Reply]

» Stephanie PTYNo Gravatar said: { Oct 15, 2009 - 04:10:04 }

Thanks for posting this, Jesse! I’ve got a bag of Tilapia in the freezer and was trying to think up new ways to make it. And we’ve always got frozen veggies on hand ๐Ÿ™‚
.-= Stephanie PTYยดs last blog ..Change for Climate Change Without Breaking the Bank =-.

[Reply]

» Jesse MichelsenNo Gravatar said: { Oct 16, 2009 - 12:10:14 }

No problem! I’m glad I’m not the only fish eater out there, I hope you enjoy the recipe! Who doesn’t have frozen veggies on hand?

I think everyone buys them and then forgets about em or can’t figure out how to cook em, I have some form 2 years ago still in there. We have worked through all the fresh ones and are now in the oldies because I have started cooking at home more in the last few months ๐Ÿ™‚

Let me know if you like it! I have some others suggestions on making it even better (but they didn’t fit into Modest Meals) so if you want to try something a little different, just let me know!

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