Baked Tilapia

Baked Tilapia Recipe with Sour Cream and French Fried Onions | USA

Region / culture: USA | Preparation time: 10 minutes | Cooking time: 25 minutes | Servings: 4

Introduction

Baked Tilapia is a delightful dish that combines the mild, versatile flavors of tilapia fish with a creamy, tangy coating, finished with a crispy onion topping. This recipe is perfect for those seeking a quick, nutritious meal that doesn't skimp on flavor. Whether you're a seasoned chef or a novice in the kitchen, this baked tilapia recipe promises to be a crowd-pleaser, offering a wonderful blend of textures and tastes that elevate the humble tilapia to new culinary heights.

History

The history of baking tilapia dates back to ancient times, as tilapia is one of the oldest fish species that has been part of the human diet. Originating from the Nile River in Egypt and other parts of Africa, tilapia has been a staple food source due to its abundance and ease of farming. The modern twist of baking tilapia with a creamy, onion-crusted topping is a relatively recent innovation, combining traditional methods of cooking fish with contemporary flavors and ingredients, such as ranch dressing mix and French fried onions, to cater to modern palates.

Ingredients

2 lb (907 g) of fish (tilapia)
1 cup of sour cream
1 cup of mayonnaise
1 package of Hidden Valley dry ranch dressing mix
1 can of french fried onions

How to prepare

In a bowl, combine sour cream, mayo, and ranch mix.
Coat dried fish fillets with the mixture, then roll them in French fried onions.
Bake for 20 – 25 minutes at 350°F (177°C).
Check if the fish flakes easily to determine if it is done.

Variations

For a healthier version, substitute Greek yogurt for the sour cream and use a low-fat mayonnaise.
Add a sprinkle of paprika or cayenne pepper to the sour cream mixture for a spicy kick.
For a gluten-free option, use gluten-free French fried onions or a crushed gluten-free cereal for the topping.

Cooking Tips & Tricks

To ensure your baked tilapia turns out perfectly, consider the following tips and tricks:

- Pat the tilapia dry before coating it with the sour cream mixture to help the coating adhere better.

- Let the coated fillets sit for a few minutes before baking to allow the flavors to meld.

- Use a preheated oven to ensure even cooking.

- For extra crispiness, broil the fish for the last 2-3 minutes of cooking.

- Check the fish's doneness by gently pressing down on the thickest part; if it flakes easily, it's ready.

Serving Suggestions

Serve the baked tilapia with a side of steamed green beans, roasted asparagus, or a light quinoa salad for a balanced meal. A squeeze of fresh lemon juice over the fish before serving adds a refreshing zest that complements the creamy, crispy coating.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, providing a gentle heat that cooks the tilapia to perfection while allowing the creamy coating and onion topping to turn golden and crispy. Broiling at the end of cooking can enhance the crispiness of the topping.

Ingredient Substitutions

Greek yogurt can replace sour cream for a tangier, lower-fat option.

- Panko breadcrumbs or crushed crackers can substitute for French fried onions for a different texture.

- Any white fish fillet, such as cod or haddock, can be used instead of tilapia.

Make Ahead Tips

Prepare the sour cream mixture and coat the tilapia fillets up to a day in advance. Store them covered in the refrigerator until ready to bake. This allows the flavors to meld and reduces prep time on the day of cooking.

Presentation Ideas

Serve the baked tilapia on a bed of mixed greens or alongside a colorful vegetable medley. Garnish with lemon wedges and a sprinkle of fresh herbs, such as dill or parsley, for an elegant presentation.

Pairing Recommendations

A light, crisp white wine, such as Sauvignon Blanc or Pinot Grigio, pairs beautifully with the creamy, savory flavors of the baked tilapia. For a non-alcoholic option, a chilled glass of lemon-infused sparkling water complements the dish well.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave, being careful not to overcook the fish, which can cause it to become dry.

Nutrition Information

Calories per serving

A serving of baked tilapia contains approximately 300-350 calories, making it a moderate-calorie meal option that can fit into various dietary plans, especially when served with a side of vegetables or a salad.

Carbohydrates

This baked tilapia recipe is relatively low in carbohydrates, with the primary sources being the French fried onions and the small amount present in the sour cream and mayonnaise. A serving of this dish contains approximately 10-15 grams of carbohydrates, making it a suitable option for those following a low-carb diet.

Fats

The fats in this recipe come mainly from the mayonnaise, sour cream, and French fried onions. While mayonnaise and sour cream contribute a significant amount of saturated fats, they also provide a creamy texture and rich flavor to the dish. A single serving of baked tilapia contains about 20-25 grams of fat, with a mix of saturated and unsaturated fats.

Proteins

Tilapia is an excellent source of high-quality protein, with a 4-ounce serving providing about 23 grams of protein. This makes the dish an excellent option for muscle repair and growth, as well as for maintaining a healthy metabolism.

Vitamins and minerals

Tilapia is rich in various vitamins and minerals, including vitamin B12, niacin, phosphorus, and selenium. These nutrients play vital roles in energy production, maintaining healthy skin, and supporting the immune system. The addition of sour cream and mayonnaise adds small amounts of calcium and vitamin D, further enhancing the nutritional profile of the dish.

Alergens

This recipe contains dairy (sour cream and mayonnaise) and may contain gluten and soy in the French fried onions, depending on the brand used. Individuals with allergies to these ingredients should seek suitable substitutions or avoid this dish.

Summary

Overall, baked tilapia is a nutritious dish that provides a good balance of proteins, fats, and essential vitamins and minerals, with moderate calories and low carbohydrates. It's a wholesome meal option that can be adapted to suit various dietary needs and preferences.

Summary

This baked tilapia recipe offers a delicious, nutritious meal that's easy to prepare and versatile enough to suit various dietary needs. With its creamy, tangy coating and crispy onion topping, it's a delightful way to enjoy tilapia, providing a good balance of flavors and textures. Whether you're looking for a quick weeknight dinner or a special dish to serve guests, baked tilapia is sure to impress.

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a warm summer day, the sun shining brightly through the kitchen window as I rummaged through a box of old recipe cards that had been passed down to me from my own grandmother. As I sifted through the yellowed cards, my eyes landed on one that simply read "Baked Tilapia."

I had never tried my hand at cooking fish before, but something about this recipe called out to me. Perhaps it was the simplicity of the ingredients listed or the promise of a delicious meal at the end of it all. Whatever it was, I knew I had to give it a try.

The recipe called for fresh tilapia fillets, lemon juice, garlic, parsley, and a few other basic ingredients. As I gathered everything I needed, I couldn't help but think back to all the times I had watched my grandmother cook in this very kitchen. She was always so confident and sure of herself in the kitchen, never once needing to consult a recipe card. I could only hope to one day be as skilled as she was.

With a deep breath, I began to follow the instructions on the card. I seasoned the tilapia fillets with salt and pepper, then drizzled them with lemon juice and minced garlic. The aroma that wafted from the pan as I baked the fish was intoxicating, filling the kitchen with a mouthwatering scent that made my stomach growl in anticipation.

After a short time in the oven, the tilapia was done. I carefully plated the fillets, garnishing them with fresh parsley and a squeeze of lemon juice. As I took my first bite, I was transported to a place of pure culinary bliss. The fish was tender and flaky, with just the right amount of tanginess from the lemon and garlic. It was a dish fit for a king, and I had made it all on my own.

From that day on, Baked Tilapia became a regular staple in my kitchen. I would make it for family dinners, potlucks with friends, and even just for myself on quiet evenings at home. Each time I cooked it, I would think back to that sunny day when I had discovered the recipe and feel a sense of pride in how far I had come as a cook.

Years passed, and I continued to hone my skills in the kitchen. I tried new recipes, experimented with different flavors, and even created a few of my own along the way. But no matter how many dishes I mastered, Baked Tilapia would always hold a special place in my heart. It was the recipe that had started it all, the one that had ignited my passion for cooking and set me on a culinary journey that would last a lifetime.

And as I sit here now, surrounded by the familiar sights and smells of my kitchen, I can't help but feel grateful for the simple recipe that had brought me so much joy. It may have just been a piece of paper with a few ingredients written on it, but to me, it was so much more. It was a reminder of where I had started, how far I had come, and the endless possibilities that lay ahead. And for that, I will always be thankful.