Oven-Baked Tilapia with Potatoes & Onions

Ingredients

• 600 g tilapia fillets (trimmed) — about 1.3 lb
• 600 g potatoes (about 3 medium), sliced 4 mm (about 1/8 inch) thick
• 2 medium onions, thinly sliced
• 3 garlic cloves, minced
• 2 tablespoons olive oil (30 ml)
• 1 tablespoon butter (optional, for browning the onions)
• 1 tablespoon chopped rosemary leaves (or 1 small sprig)
• 1 teaspoon salt (adjust to taste)
• 1/2 teaspoon freshly ground black pepper
• Juice of 1 lemon (about 2 tablespoons / 30 ml)
• 1 tablespoon chopped parsley to finish

Instructions

1. Preheat the oven to 200 °C (400 °F). Lightly oil a medium baking dish with 1 tablespoon of olive oil.
2. Season the tilapia fillets with half the salt, half the pepper and half the lemon juice; refrigerate while you prepare the rest.
3. In a medium skillet, heat 1 tablespoon olive oil and the butter; sauté the garlic for 30 seconds, then add the sliced onions. Cook over medium heat until they begin to brown and lightly caramelize (5–7 minutes).
4. Arrange the potato slices in a single layer in the baking dish, season with the remaining salt, pepper and the rosemary; drizzle with 1 tablespoon olive oil and bake 15 minutes to soften.
5. Remove the dish, spread the sautéed onions over the potatoes and arrange the tilapia fillets on top. Drizzle with the remaining lemon juice and a little olive oil.
6. Return to the oven and bake 12–15 minutes more, or until the potatoes are tender and the tilapia is opaque and flakes easily with a fork.
7. Remove from the oven, sprinkle with chopped parsley and let rest 3 minutes before serving.

Tips

• Slice the potatoes uniformly so they cook evenly.
• If using frozen fillets, fully thaw and pat dry with paper towels before seasoning to avoid excess water in the dish.
• For crispier potatoes, increase the oven to 220 °C (425 °F) for the last 5 minutes of cooking.

Variations

• Add tomato slices over the tilapia in the last 8 minutes for a fresh, juicy touch.
• Replace the rosemary with 1 teaspoon dried Italian seasoning (basil, thyme) for a different flavor profile.

FAQ