Easy Baked Tilapia with Capsicum

    40 minutes

    This recipe could also be used for any mild-flavoured firm-fleshed white fish fillets, or even chicken.

    212 people made this

    Serves: 4 

    • 3/4 cup (185ml) extra virgin olive oil
    • 4 tablespoons tomato paste
    • 1 teaspoon garlic powder
    • 1/2 teaspoon dried oregano
    • 1/4 teaspoon salt
    • 1/8 teaspoon ground black pepper
    • 4 (125g) fillets tilapia
    • 1 large onion, sliced
    • 1 green capsicum, thinly sliced
    • 4 tablespoons butter

    Preparation:20min  ›  Cook:20min  ›  Ready in:40min 

    1. Preheat oven to 180 degrees C. Coat bottom of a medium baking dish with about 1/4 cup olive oil.
    2. In a small bowl, blend remaining olive oil, tomato paste, garlic powder, oregano, salt and pepper.
    3. Arrange tilapia fillets in the prepared baking dish, skin side up. With a spatula, spread the olive oil and tomato paste mixture over the tilapia, heaping the majority in the centres of the fillets. Arrange onion and green capsicum slices on and around the fillets.
    4. Bake in the preheated oven 15 minutes, until fish is easily flaked with a fork. Remove from heat, top each fillet with 1 tablespoon butter, and preheat the grill. Grill 5 to 7 minutes, until butter is melted and lightly brown.

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    Reviews in English (173)


    After reading the othe reviews, I made the following changes and everyone loved this dish: 1. I marinated the fish in Italian dressing for about 1 hour, 2. I used no-stick cooking spray on the pan, 3. used 1/4 cup low fat/low sodium chicken broth in the sauce instead of oil, 3. decreased the butter to about 1/4T per filet.  -  06 Feb 2006  (Review from Allrecipes USA and Canada)


    I added 1/2 fresh cut tomato instead of paste, 2-3 cloves of garlic crushed instaed of garlic powder, 1/2 tbs of red pepper powder for an extra kick and also some broccoli and corn .they do add abeautiful color to the dish .thanks for awonderful recipe Tiny Poems.  -  02 Sep 2006  (Review from Allrecipes USA and Canada)


    This is delicious and so easy. I used fresh herbs from my garden and eliminated the butter, to cut the fat. I drizzled olive oil on the fish prior to broiling. Keep cooking time to a minimum, as overcooked tilapia turns leathery.  -  25 Oct 2002  (Review from Allrecipes USA and Canada)