Spicy Baked Tilapia

Spicy Baked Tilapia

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This is a French way of cooking fish but uses a combination of Mexican spices. Serve over steamed rice.


Serves: 3 

  • 1/4 cup extra-virgin olive oil, divided
  • 3 tilapia fillets
  • 1 tablespoon Cajun seasoning
  • 1 teaspoon ground black pepper
  • 1 teaspoon sea salt
  • 1/2 cup chopped fresh coriander
  • 1 lime, juiced
  • 1 tablespoon butter
  • 3 cloves garlic, minced
  • 1/2 cup chopped yellow onion
  • 1 large chilli pepper - stemmed, seeded, and chopped
  • 4 roma tomatoes, chopped
  • 1/4 cup dry white wine
  • 1 cup chicken stock
  • 120g sliced black olives
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon dried oregano
  • 1 teaspoon ground black pepper
  • 1 teaspoon sea salt
  • 1 teaspoon chilli flakes
  • 1/2 teaspoon Worcestershire sauce

Preparation:30min  ›  Cook:30min  ›  Ready in:1hour 

  1. Preheat an oven to 180 degrees C.
  2. Grease a 20x30cm baking dish with half the olive oil. Rub the tilapia fillets in the oil to coat both sides. Season with the Cajun seasoning, 1 teaspoon black pepper and 1 teaspoon sea salt; sprinkle with the coriander. Drizzle the fillets with the lime juice and remaining olive oil; set aside.
  3. Melt the butter in a saucepan over medium-high heat. Stir in the garlic, onion and chilli pepper; cook and stir until the onion has softened and begun to brown around the edges, about 5 minutes. Add the tomatoes and cook until they begin to soften, about 3 minutes more. Pour in the wine and simmer 1 minute, stirring constantly. Pour in the chicken stock and olives; season with cumin, cayenne pepper, oregano, 1 teaspoon black pepper, 1 teaspoon sea salt, chilli flakes and Worcestershire sauce. Bring to a boil. Reduce heat to medium-low and simmer about 20 minutes.
  4. Bake the tilapia in the preheated oven until the flesh turns white and is easily flaked with a fork, about 20 minutes. Spoon the sauce over the fish to serve.

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