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How to Bake Frozen Tilapia

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Frozen tilapia is a great option for a quick weekday dinner. Quickly mix the fish grill seasoning and rub the outside of the fish fillets. Bake until the fish is golden and slightly crispy on the edges. You can also grill frozen fish fillets while preparing the lemon butter sauce. Pour sauce over fish just before serving. For a delightful dinner, wrap frozen tilapia in foil along with sliced vegetables. Fish and vegetables will evaporate water while baking. You just open the foil and enjoy the complete meal.

Grilled tilapia

  • 450 g frozen tilapia fillet
  • 4 tablespoons (60 ml) extra virgin olive oil, set aside
  • 3 tablespoons (20 g) paprika
  • 1 teaspoon salt
  • 1 tablespoon onion powder
  • 1 teaspoon black pepper
  • 1/4 – 1 teaspoon cayenne pepper
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder

Make 4 servings

Grilled tilapia with lemon butter

  • 1/4 cup (60 g) melted unsalted butter
  • 3 cloves of minced garlic
  • 2 tablespoons (30 ml) freshly squeezed lemon juice
  • Grated peel of a lemon
  • 4 pieces (170 g) frozen tilapia fillets
  • Kosher salt and freshly ground black pepper to taste
  • 2 tablespoons chopped fresh parsley

Make 4 servings

Foil-wrapped tilapia grilled with vegetables

  • 4 tilapia fillets (about 450 g)
  • 1 large lemon, thinly sliced
  • 2 tablespoons (30 g) butter
  • 1 thinly sliced zucchini
  • 1 bell pepper
  • 1 chopped tomato
  • 1 tablespoon capers
  • 1 tablespoon (15 ml) olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

Make 4 servings

Grilled tilapia to golden brown without defrosting

Image titled Bake Frozen Tilapia Step 1

Image titled Bake Frozen Tilapia Step 1

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Preheat the oven to 232 degrees Celsius and prepare the baking tray. Line a baking tray with foil. Drizzle 2 tablespoons (30 ml) of extra virgin olive oil over the foil and spread it in a thin even layer with a brush. Set the baking tray aside while preparing the fish. [1]
Image titled Bake Frozen Tilapia Step 2

Image titled Bake Frozen Tilapia Step 2

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Mix grilled fish seasoning in a small bowl. Note that this will be more than what is needed in the recipe, but you can store it in an airtight container for up to several months. Mix seasoning with the following ingredients: [2]

  • 3 tablespoons (20 g) paprika
  • 1 teaspoon salt
  • 1 tablespoon onion powder
  • 1 teaspoon black pepper
  • 1/4 – 1 teaspoon cayenne pepper
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
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Image titled Bake Frozen Tilapia Step 3

Image titled Bake Frozen Tilapia Step 3

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Wash and pat dry the frozen tilapia. Take 450 g of frozen tilapia fillets and wash them under cold running water. Pat the fish dry with paper towels and place in the prepared baking tray. [3]
Image titled Bake Frozen Tilapia Step 4

Image titled Bake Frozen Tilapia Step 4

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Marinate fish with oil and spices. Brush the remaining 2 tablespoons (30ml) of olive oil over the outside of the fish fillets. Take 3 tablespoons of seasoning sprinkle on both sides of the fish and use your hands to rub it into the fish. [4]
Image titled Bake Frozen Tilapia Step 5

Image titled Bake Frozen Tilapia Step 5

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Spray fish with non-stick cooking oil and bake for 20-22 minutes. If you don’t have a non-stick cooking oil, you can use a pastry brush to spread a thin layer of extra virgin olive or canola oil over the pieces of fish. Place the fish tray in the preheated oven and bake until the fish is golden brown. [5]
Image titled Bake Frozen Tilapia Step 6

Image titled Bake Frozen Tilapia Step 6

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Remove fish and serve with tartar sauce. Test to see if the fish is cooked by cutting through the center of the fillet with a fork. If the fish comes out easily, it is cooked. If not, put the fish tray back in the oven for another 5 minutes. Serve grilled tilapia with tartar sauce, hushpuppies and coleslaw. [6]

  • Store fish in an airtight container and refrigerate for up to 3-4 days.

Grilled frozen tilapia with lemon butter

Image titled Bake Frozen Tilapia Step 7

Image titled Bake Frozen Tilapia Step 7

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Preheat the oven to 218 degrees Celsius and grease the baking tray with oil. Choose a 22 x 33-cm baking tray and spray cooking oil on the tray to prevent fish from sticking to the tray. Set the baking tray aside while preparing the fish. [7]

  • If you don’t have a nonstick cooking spray, you can brush some melted butter or olive oil on the bottom of the baking sheet.
Image titled Bake Frozen Tilapia Step 8

Image titled Bake Frozen Tilapia Step 8

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Beat melted butter, garlic, and lemon together. Place 1/4 cup (60 g) unsalted butter in a small microwaveable bowl and heat in the oven for about 30 seconds until the butter is melted. Remove the butter from the oven and beat together with 3 cloves of minced garlic, 2 tablespoons (30 ml) of freshly squeezed lime juice, and the grated zest of one lemon. [8]
Image titled Bake Frozen Tilapia Step 9

Image titled Bake Frozen Tilapia Step 9

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Marinate fish and place on baking tray. Remove the 4 fish fillets from the freezer and sprinkle with salt and pepper to taste. Place the fish in the prepared baking tray and pour the butter mixture over the fish. [9]
Image titled Bake Frozen Tilapia Step 10

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Image titled Bake Frozen Tilapia Step 10

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Bake the fish for 20-30 minutes. Place the fish tray in the preheated oven and bake until the fish is fully cooked. To test if the fish is cooked, you can use a fork to make an incision in the center of the fillet. If the fish is cooked, the pieces will come apart easily. If not, you need to put the fish tray back in the oven and bake for another 5 minutes before checking again. [10]

  • If you want to use fresh or thawed tilapia, reduce the baking time to 10-12 minutes.
Image titled Bake Frozen Tilapia Step 11

Image titled Bake Frozen Tilapia Step 11

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Garnish and serve grilled tilapia with lemon butter. Remove the fish from the oven and sprinkle 2 tablespoons of chopped fresh parsley on top. Serve hot fish with a slice of lemon, rice and grilled vegetables. [11]

  • Store leftover fish in an airtight container and store in the refrigerator for up to 3-4 days.

Grilled fish fillet with vegetables wrapped in foil

Image titled Bake Frozen Tilapia Step 12

Image titled Bake Frozen Tilapia Step 12

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Preheat oven to 218 degrees Celsius and prepare foil. Take 4 strong 50cm long banknotes and spread them on the table. Spray non-stick cooking oil on the matte side of the foil or brush a little olive oil to prevent the fish from sticking to the foil. [12]

  • If you’re using regular foil, you may need to double-layer it to make sure it’s strong enough to cover fish and vegetables.
Image titled Bake Frozen Tilapia Step 13

Image titled Bake Frozen Tilapia Step 13

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Wash and pat dry the frozen tilapia. Remove the 4 tilapia fillets from the freezer and wash them under cold running water. Place the fish on a plate and pat dry with a paper towel. If you’re using defrosted fish, you don’t need to rinse and pat dry. [13]
Image titled Bake Frozen Tilapia Step 14

Image titled Bake Frozen Tilapia Step 14

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Arrange fish on foil with butter and lemon slices. Place a frozen fish fillet in the center of the foil. Do the same with the remaining fillets. Sprinkle salt and pepper over the fish to taste. Take 2 tablespoons (30 g) of butter and cut it into thin slices. Place some butter and 2 slices of lemon on top of each piece of fish. [14]
Image titled Bake Frozen Tilapia Step 15

Image titled Bake Frozen Tilapia Step 15

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Mix chopped vegetables with olive oil and spices. Place 1 thinly sliced zucchini, 1 sliced bell pepper, one chopped tomato, and 1 tablespoon drained capers in a mixing bowl. Drizzle 1 tablespoon (15 ml) of olive oil over the vegetables, sprinkle 1 teaspoon salt and ¼ teaspoon black pepper on top. Toss the vegetables evenly. [15]

  • You can use your favorite vegetables in place of any of the vegetables on the list above. For example, squash can be substituted for zucchini or tomatoes.
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Image titled Bake Frozen Tilapia Step 16

Image titled Bake Frozen Tilapia Step 16

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Pour vegetables over fish and cover with foil. Spoon ¼ cup (40 g) of vegetable mixture over each fish fillet. Fold both long sides of the foil to the center and fold the edges together to seal. Roll the ends of the foil and wrap it tightly. [16]
Image titled Bake Frozen Tilapia Step 17

Image titled Bake Frozen Tilapia Step 17

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Bake foil packages for 30-40 minutes. Place each foil package directly on the griddle in the oven. Bake the foil packets for 30 minutes, then remove from the oven to check if the fish is cooked. Carefully open the foil to allow the steam to escape and then cut the center of the fish with a fork. If cooked, the fish will come apart easily. If not, wrap it up and put it in the oven for another 5-10 minutes. [17]
  • Image titled Bake Frozen Tilapia Step 18

    Image titled Bake Frozen Tilapia Step 18

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    Remove the fish and serve with vegetables. Turn off the oven and remove the foil packages. If you want to enjoy fish and vegetables right in foil, you can place each foil package on a plate and let everyone open the foil themselves. [18]

    • Transfer leftover fish and vegetables to an airtight container and store for up to 3-4 days in the refrigerator.

    • Things you need

    Grilled tilapia

    • Measuring cup and spoon
    • Small bowl
    • Spoon
    • Baking tray
    • Silver paper
    • Cake brush

    Grilled tilapia with lemon butter

    • Measuring cup and spoon
    • 22 x 33-cm . baking tray
    • Non-stick cooking oil
    • Small bowl that can be used in the microwave
    • Whisk eggs
    • Fork
    • Knife and cutting board

    Foil-wrapped tilapia grilled with vegetables

    • Strong foil
    • Non-stick cooking oil
    • Mixing bowl
    • Measuring cup and spoon
    • Knife and cutting board
    • Fork
    • Spoon

    Frozen tilapia is a great option for a quick weekday dinner. Quickly mix the fish grill seasoning and rub the outside of the fish fillets. Bake until the fish is golden and slightly crispy on the edges. You can also grill frozen fish fillets while preparing the lemon butter sauce. Pour sauce over fish just before serving. For a delightful dinner, wrap frozen tilapia in foil along with sliced vegetables. Fish and vegetables will evaporate water while baking. You just open the foil and enjoy the complete meal.

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