Oven Grilled Tilapia w/ Fried Plantains

Whether fried or grilled, tilapia is one of my favorite fish to eat. Though I must admit I do not eat it as much as other fish such as red snapper but when I do, I really enjoy it! Tilapia is popularly served in many West African countries. Matter of fact I really did not start eating it as much until I met my husband who is from Ghana.

One of the reasons I love Tilapia is 1) it is inexpensive and 2) to me it does not have that “fishy” taste like most fish do. Most times I prefer to oven grill it over frying. As it is lot healthier when grilled or baked.  Tilapia is a delicious fish that has an excellent source of omega-3 fatty acids and protein which are both important for good health.

If you have never tried Oven Grilled Tilapia, then now is the time!  The recipe is quite EASY to make at home. The great thing is after you have marinated the fish for at least 30 minutes or even overnight for a more flavorsome tilapia, the rest is pretty much a breeze. I marinated this tilapia with a blended mixture of celery, onion, garlic, green + red bell peppers, green scotch bonnet pepper, scallions, and ginger, so each bit of this fish is so tasty and full of flavor. I also added a bit of curry powder to the mix for added spice. I am telling you this fish is so MOUTH-WATERING!

You can enjoy this tilapia recipe with pretty much anything. One of my favorite combinations is Banku (Ghanaian traditional dish) or fried yams. Banku consist of a mixture of fermented corn and cassava dough. It is cooked in hot water into a smooth, whitish paste and is served with soups, okra stew or a pepper sauce with fish. However, for a quick and easy dinner idea add some fried plantains, sauteed vegetables and avocado. My entire family loves when I make grilled tilapia it usually does not last long. I remember making this delicious recipe for my cousin, who pretty much only eats Caribbean food and she absolutely loved it minus the hot Pepper! I asked my husband what he would say about this recipe and he said “DELICIOUS”, so there you have it, and he is my toughest critic.

Let us Talk Marinade!

This Marinade is pretty much like a “green seasoning” mix. I really like to use these specific ingredients on my tilapia. I have made many green seasoning mixtures before and I prefer these specific ingredients. To me it just tastes better with the tilapia and it is not too overwhelming. But feel free to use whatever mixture of green seasoning that you have plus the curry powder and olive oil. If you do not like spicy then add the pepper to your liking! Or you can just omit all together as well. Add olive oil to blend seasoning instead of water. You do not want water on your fish while it is grilling. The olive oil will keep it nice and moist. Be sure to rub the marinade in between the cut parts of the fish and inside the fish.

Save some of the marinade to brush on top of the fish!

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Oven Grilled Tilapia w/ Fried Plantains


  • Author: FoodieNotAChef
  • Prep Time: 40 minutes
  • Cook Time: 30 minutes
  • Total Time: 1 hr 10 minutes
  • Yield: 1-2 1x

Description

“An easy, healthy, and delicious fish recipe that the entire family can enjoy” I made it for lunch yesterday and it was soooo good!  


Scale

Ingredients

Fish:  

  • 1 Tilapia 
  • ½ lemon or lime 
  • 2 bulbs of Scallions 
  • 1 Green scotch bonnet pepper 
  • 1 Green Bell Pepper 
  • 1 Red Bell Pepper
  • ½ cup celery 
  • 1 inch of Peeled Ginger
  • ¼ tsp curry powder
  • ½ small onion 
  • 2 cloves of garlic 
  • 2 tbsp olive oil 
  • 1 tsp chicken bouillon 
  • Salt and black pepper to taste  

 Sauteed Vegetables:

  • 1 large purple onion
  • ½ red + green bell peppers
  • 1 tomato chicken bouillon to taste. 

Other: 

  • 2-3 ripe plantains 
  • 1 avocado  

Instructions

Prep  

  1. Cleaning Fish: Using a kitchen knife remove any scales on your fish. Rinse fish under cold water with lemon or lime Juice then pat dry using paper towel. Using a kitchen knife, make 4 deep diagonal cuts into the fish on both sides. Set aside.
  2. Marinade: In a food processor or a blender; blend scallions, bell peppers, celery, ginger, curry, onion, garlic, olive oil, and chicken bouillon.
  3. Scoop out 2 tbsp of the marinade and mix in 1 tsp of olive oil. Set aside to glaze the fish. 
  4. Rub the marinade into the fish then season fish with salt and pepper to taste. Allow to marinate for at least 30 minutes. 

Grilling  

  1. Move the rack in your oven up to the second highest position. Then Set your oven to broil on high.
  2. Brush a bit of olive oil onto a broiler or grill baking pan to prevent fish from sticking then place fish onto it.
  3. Broil for 15 minutes on each side. Brush each side once with left over marinade. 

Sauteed Vegetables 

  1. Chop onions, bell peppers, and tomatoes. 
  2. Add 2 tbsp of olive oil to a skillet and Sautee on medium-high heat. 
  3. Add chicken bouillon to taste.
  • Category: Dinner
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