Baked Talapia with a garlic butter and coriander sauce

Baked Talapia in a garlic butter and coriander sauce

Baked Talapia in a garlic butter and coriander sauce

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

Ingredients:

  • 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

Directions:

  1. Preheat oven to 176C/350F
  2. 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
  3. Place a knob of butter some of the mince garlic, onions and leeks in the foil
  4. Place a fillet on top and layer the rest of the ingredients between and on top of the two fillets
  5. Sprinkle sea salt and black pepper to taste
  6. 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.
  7. Bake for 30 mins
  8. 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.

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3 comments on “Baked Talapia with a garlic butter and coriander sauce

    • Approx 1 tbs. The butter melts down into the sauce created by the steamed fish and veg so it doesn’t have to be precise. Use more or less depending on how buttery you want your sauce! I hope you enjoy it. Thank you for stopping by my blog

    • Im so sorry I thought I had replied!

      Approximately 20g of butter. It melts down as the fish steams so really you can add as much or as little as you like depending on how buttery you want your sauce

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