Tilapia Fillet with Vegetables

This delightful dish combines tender tilapia fillets with vibrant, fresh vegetables, creating a meal that's both nutritious and flavorful. The mild taste of tilapia perfectly complements the savory blend of paprika, green beans, and onion. Topped with a rich layer of cheese, the dish becomes an irresistible treat when baked to golden perfection. A small touch of mayonnaise introduces a creamy texture, while fresh herbs bring a refreshing aroma and depth of taste. The preparation is straightforward, making it a great option for both weeknight dinners and special occasions. Served with a side of rice, grains, or a fresh salad, it becomes a balanced meal. This recipe provides a classic European touch to your dinner table. Enjoy the perfect harmony of textures and flavors that elevate the humble fish fillet to a culinary masterpiece.

Ingredients

Main Ingredients:

• 2 tilapia fillets (or substitute similar white fish)
• 200 g green beans
• 1 bell pepper
• 100 g cheese (preferably Russian or Dutch)
• 1 onion

Sauces & Spices:

• A small amount of mayonnaise
• Salt
• Pepper
• Fresh herbs

Preparation Time

Total: Approximately 40 minutes

Step-by-Step Instruction

1. Prepare the Veggies: Begin by blanching the green beans and bell pepper in salted boiling water. This should take about 3-4 minutes to reach the desired tenderness.

2. Season the Fillets: Place the tilapia fillets on a baking dish. Sprinkle with a pinch of salt and pepper to enhance the natural flavors.

3. Layer with Cheese: Grate half of the cheese and evenly scatter over the fillets. This will form a deliciously golden crust.

4. Add the Onion: Slice the onion into half rings and lay them on top of the cheese-covered fillets. This adds a subtle, sweet crunch.

5. Arrange Vegetables: Spread the blanched beans and sliced bell pepper over the onions. Ensure an even distribution for balanced flavors.

6. Mix Cheese and Mayonnaise: In a small bowl, combine the remaining grated cheese with a small amount of mayonnaise. Add fresh herbs to the mixture for an aromatic lift.

7. Spread the Mixture: Spoon the cheese and mayonnaise mixture over the vegetable layer. This contributes a creamy, savory finish once baked.

8. Preheat Oven: Set your oven to 180°C (350°F) to prepare for baking.

9. Bake: Place the dish in the oven and bake for approximately 20-25 minutes, or until the cheese is bubbly and golden brown.

10. Check for Doneness: Ensure the fish is cooked through by checking for flakiness with a fork.

11. Prepare the Side: While the fish is baking, you can prepare a simple side dish such as rice or mixed greens.

12. Garnish: Once baked, allow the dish to cool for a few minutes, then garnish with a sprinkle of fresh herbs.

13. Serve: Cut the fillets into portions and serve with your choice of side dishes.

Tips

• Substitute: Feel free to substitute tilapia with other white fish like cod or haddock.
• Cheese Options: Use any melting cheese you prefer if Russian or Dutch cheese isn't available.
• Herbs: Use herbs like dill or parsley, which pair well with fish.

Nutritions

• Calories: Approximately 300 per serving
• Protein: Around 25g
• Fats: Roughly 15g
• Carbs: Close to 10g

Variations

• Spicy Kick: Add a pinch of cayenne pepper or chili flakes for heat.
• Dietary Change: For a lighter version, opt for low-fat cheese and skip the mayonnaise.
• Vegan Option: Replace the fish with firm tofu and cheese with a vegan alternative.

Serving Suggestions

• Serve alongside fluffy white rice or quinoa for a balanced meal.
• A fresh garden salad makes a great accompaniment.
• Lemon wedges on the side enhance the flavor with a citrusy zest.

Best Places

1. Aqua Dining - Modern Australian cuisine with a stunning view of the Sydney Harbour Bridge. Location: 1 Olympic Dr, Milsons Point, Sydney, Australia.
2. The Fish Market - A seafood paradise nestled in the bustling area of Reykjavik. Location: Tryggvagata 11, Reykjavik, Iceland.
3. Eataly Chicago - A vibrant Italian marketplace featuring an array of eateries and a cooking school. Location: 43 E Ohio St, Chicago, Illinois, USA.
4. Nobu Malibu - Offers unique Japanese fusion cuisine right by the ocean. Location: 22706 Pacific Coast Hwy, Malibu, California, USA.
5. Balthazar - An elegant French brasserie in the heart of Soho, New York. Location: 80 Spring St, New York, NY, USA.
6. Hix Oyster & Chop House - British classics with an emphasis on local seafood. Location: 36-37 Greenhill Rents, Farringdon, London, UK.
7. La Mar - Renowned for its contemporary Peruvian cuisine. Location: Pier 1 1/2 The Embarcadero, San Francisco, California, USA.
8. The Seafood Bar - Known for its fresh seafood plates in an airy spot with views of the Amsterdam canals. Location: Spui 15, Amsterdam, Netherlands.
9. J Sheekey - Offers the finest fish and seafood in Covent Garden. Location: 28-32 St Martin's Ct, Covent Garden, London, UK.
10. Ristorante Alle Corone - Features Venetian haute cuisine in a chic setting. Location: Campo della Fava, 5527, Venice, Italy.