When I lived in Uganda a few years ago, one of my favourite dishes was Talapia, fresh from Lake Victoria, grilled with onions and vegatables. Since returning to England, I try and have some Talapia in the freezer most of the time. It has a mild taste and meaty flesh which holds together well when cooked.
I had two talapia fillets in the freezer to cook today but not much time to cook. So I decided to bake them and let them cook themselves. It was quick and simple to do and with a generous squeeze of lemon juice made a delicious dinner with a side of steamed vegetables.
Baked Talapia with a garlic butter and coriander sauce
- Two Talapia fillets (I used mine straight from the freezer)
- 2 shallots, sliced into rings
- 1 small leek, sliced into rings
- 1 red onion, sliced into rings
- 2 knobs (approx 20g) butter (Substitute with olive oil or coconut oil for a dairy free recipe)
- 0.5 tsp paprika
- 4-6 cloves garlic, minced
- sea salt
- freshly ground black pepper
- handful fresh coriander, roughly chopped
- juice of 0.5 lemon
- Preheat oven to 176C/350F
- Cut a length of foil (or baking paper. The fish will cook more slowly in baking paper and will puff up when done) large enough to wrap both fillets. Place in a baking dish
- Place a knob of butter some of the mince garlic, onions and leeks in the foil
- Place a fillet on top and layer the rest of the ingredients between and on top of the two fillets
- Sprinkle sea salt and black pepper to taste
- Tuck the coriander around the fillets, and seal the foil around the fish with a small steam hole at the top, so that the sauce doesn’t escape.
- Bake for 30 mins
- Remove from the oven and serve the fish with a generous helping of the softened vegetables and butter sauce, and a squeeze of lemon juice.
(I found the lemon juice necessary to cut through the richness of the butter sauce and would recommend serving with a sweeter vegetable, such as carrots or broccoli as the sauce is very savoury.
I’m not a great fan of parsley so I used coriander, which I love. Of course the classic fish accompaniments of dill and parsley could be substituted.