Put together a dish worthy of guests or just for family with tilapia and marinara sauce. Tilapia is sold whole as well as fillets. Use the fillets if you don't want to struggle with the whole fish. Besides being a snap to prepare, tilapia is one of the less expensive fish and it contains omega-3 fatty acids, so it's good for you. This delicately flavored fish takes well to toppings and sauces. Marinara sauce adds flavor as well as vitamins.
Baked in Marinara Sauce
Spray cooking oil on a baking dish large enough to hold the sauce and the fish.
Cover the bottom of the baking dish with half of the marinara sauce. Lay the tilapia fillets on top of the sauce. The fillets should not be touching. Add marinara sauce on top of the fillets. The fillets should be just covered with sauce.
Bake in a preheated 350-degree Fahrenheit oven for 30 minutes. The sauce should be bubbly and the tilapia flake apart.
Crunchy Tilapia Fillets
Dry tilapia fillets and dust with flour. Dip into beaten eggs and then into bread crumbs, crushed crackers or crushed Italian croutons.
Place on a baking pan coated with cooking spray. Lightly spray the top side of the tilapia fillets with cooking oil as well. Bake at 350 F until the fish flakes easily and is opaque rather than translucent.
Heat the marinara sauce. Place the hot sauce on the serving plate. Put the baked tilapia fillets on the sauce.
Items you will need
- Baking Pan
- Cooking Spray
- Bread crumbs
- Combine your choice of tomato sauce, crushed tomatoes, or diced tomatoes with minced garlic cloves or garlic powder and chopped onions or shallots. Add in herbs such as basil, oregano or marjoram and spices such as fennel seed. The sauce will cook as the tilapia cooks. You could also use commercially prepared marinara sauce.
- Add 15 minutes to the cooking time if you start with frozen tilapia fillets. It is not necessary to defrost the fillets before baking.
- Serve over pasta or rice. Another alternative is slices of crunchy bread for dipping into the marinara sauce.
- Food and Wine: Classic Marinara Sauce
- The Art of Cooking; Arnold Zabert
- Jupiterimages/Stockbyte/Getty Images