Grilled Tilapia Fillet with Vegetable Side

Name: Grilled Tilapia Fillet with Vegetables, Easy Recipe
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Cuisine: European
Ingredients: Tilapia (fillet) 4; Olive oil 2-3 tbsp; Lemon 1; Ground ginger, nutmeg, dried aromatic herbs a pinch of each; Black peppercorns 2-3 peppercorns; Salt 0.5 tsp (3 g); Onion 1; Carrot 1; Green peas 100 g; Sugar 0.5 tsp (2 g); Parsley 2 sprigs; Salt, black pepper to taste

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45 mins

Hardly anyone can say for sure which is correct, “tiliapia” or “tilapia”, and why. But everyone says tilapia fillet.

Tilapia is a freshwater fish, although many people think it is a sea fish, from the cichlid family (Cichlidae) of the order Perciformes. It is a tropical fish. Aquarists breed cichlids as ornamental fish: chromis, the Lake Nyasa queen, aulonocara, apistogramma and so on.

For the table, people farm tilapia, an undemanding fish that grows well and has tasty, lean meat. The name of the fish comes from some African word. There is also a story about Aristotle, who tried tilapia, liked it very much, and said “what a pity it is tilapia!”, which in translation means “far away”. In the Middle East, varieties of tilapia are called amnun, musht and “Saint Peter’s fish”, or even “sea chicken” and “river hen”. Judging by historical sources, tilapia was known and eaten many centuries ago. Images of tilapia appear on the frescoes of ancient Egyptian tombs, in Christian sources, and in medieval pictures.

Tilapia is easy to cook and very tasty. Tilapia fillet grilled on a grill rack or in a grill pan, with a vegetable side, is a very tasty and simple dish.

Tilapia fillet is an ideal choice for a wholesome meal. Grilled tilapia with a vegetable side is quick to make and delicious.

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Ingredients

2 servings

For the fish
Tilapia (fillet) 4
Olive oil 2-3 tbsp
Lemon 1
Ground ginger, nutmeg, dried aromatic herbs a pinch of each
Black peppercorns 2-3 peppercorns
Salt 0.5 tsp (3 g)
For the side dish
Onion 1
Carrot 1
Green peas 100 g
Sugar 0.5 tsp (2 g)
Parsley 2 sprigs
Salt, black pepper to taste

Step-by-step recipe

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Marinating the fillet

Frozen fish fillet must be thawed. It is best to move the fillet from the freezer to the fridge overnight, so the fish thaws and does not leak.
In a mortar, mix a pinch each of ground ginger, nutmeg and dried aromatic herbs with 2-3 black peppercorns and 0.5 tsp of salt (3 g).
Grind the spices to a powder.
Rub the fillet with the spices on both sides.
Put the fillet in a ceramic dish.
Sprinkle the tilapia with lemon juice and leave it to marinate for 20 minutes.

Vegetable side

Peel the vegetables.
Cut the onion into thick strips and the carrot into cubes or rounds.
Fry the cut carrot in a skillet. Fry it for about 10 minutes over above-medium heat.
Boil the green peas in a small amount of water for 10 minutes. To keep the peas green, add 0.5 tsp of sugar (2 g) to the water.
Salt and pepper the fried carrot and add the onion, cut into thick strips.
Fry the vegetables until the onion starts to turn golden.
Add the boiled green peas and fry over medium heat for 6-7 minutes.
Then take the skillet with the vegetable side off the heat, cover it with a lid and set it aside.

Grilling

While the side dish is cooking, pat the marinated fillet dry with paper towels.
Brush the fillet with olive oil.
Heat the grill: a charcoal grill, an electric grill, or a ridged grill pan will all work.
Put the tilapia fillet on the grill rack and grill it on both sides in turn until done, but no less than 3 minutes per side. The fish cooks very quickly.

Serving

Put the side dish on a plate and top it with portions of tilapia.
Add a little finely chopped parsley.
Be sure to serve the fish with a lemon slice. The lemon brings out the delicate taste of the fish.

Calories and macros

475 kcal

Serving ≈ 300 g

Protein52 g45% of kcal
Fat22 g42% of kcal
Carbs14 g12% of kcal

100 g156 kcalProtein 17.2 gFat 7.2 gCarbs 4.8 g

Calculated from the recipe ingredients, excluding salt and spices. Data: USDA and Matvaretabellen.

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To Get It Right

So the fillet does not stick to the rack

Before grilling, pat the fillet dry with paper towels and brush it with oil, and heat the rack well. Tilapia fillet is thin and delicate: turn it only once, gently, with a spatula.

Spices for fish

It is better to grind the mix yourself in a mortar, so the fish is more aromatic. Your own fish seasoning, made in advance, works too.

A different side dish

Instead of carrot with peas, tilapia goes well with grilled vegetables — you can cook them on the same rack — or steamed vegetables.

Have your own trick for this recipe?

Questions and answers

How do you cook tilapia in an air fryer grill?

The same way as on the grill: rub the fillet with spices, sprinkle with lemon juice, and after 20 minutes pat it dry and brush it with oil. Cook it on the air fryer rack at 180-200 °C for about 10-12 minutes. Thin fillet does not need turning.

How long should you grill tilapia?

At least 3 minutes per side, until the fillet turns opaque. The fish cooks very quickly, so it is best not to walk away from the grill.

How do you cook tilapia on a charcoal grill?

On the rack over hot coals, without open flame. A grill basket is handy: you turn all the fillets at once, and the delicate fish does not break.

Can you cook tilapia in a pan?

Yes, a ridged grill pan works as well as a charcoal grill. In a regular skillet, fry the fillet the same way, in hot oil, on both sides until done.

How do you cook tilapia in the oven with vegetables?

Put the marinated fillet on the fried side of carrot, onion and peas and bake at 200 °C for 15-20 minutes.

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