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Tilapia fillet with cheese and onion in the oven

Simple, fast, delicious, tender and juicy for fans of baked fish. A very pleasant-tasting and delicate dish turns out. Cooking it is incredibly easy and fast, without any fuss, is a quick dinner option. Try this wonderful dish! I hope you like it.
mom of sweet toothAuthor avatar
The author of the recipe
Tilapia fillet with cheese and onion in the oven
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 65 % 13 g
Fats 25 % 5 g
Carbohydrates 10 % 2 g
105 kcal
GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 40 min

  1. Step 1:

    Step 1.

    Recipe preparation products. Defrost tilapia fillets, mine. Peel the onion, wash it and the greens. Tomatoes can be taken both fresh and frozen.

  2. Step 2:

    Step 2.

    Tilapia fillets are placed in a baking dish. Salt, season with a mixture of peppers.

  3. Step 3:

    Step 3.

    Cut the tomato into slices or circles, spread on the fillet.

  4. Step 4:

    Step 4.

    Cut the onion into half rings, spread on top. Sour cream is slightly diluted with water (if thick), water the fish. Sprinkle with chopped herbs.

  6. Step 5:

    Step 5.

    Sprinkle with grated hard cheese. We put it in a preheated oven.

  7. Step 6:

    Step 6.

    Bake in the oven at 200 degrees for 20-25 minutes.

  8. Step 7:

    Step 7.

    Then we put it on serving plates. Bon appetit!

Caloric content of the products possible in the composition of the dish

  • Tomatoes - 23   kcal/100g
  • Sour cream with 30% fat content - 340   kcal/100g
  • Sour cream of 25% fat content - 284   kcal/100g
  • Sour cream with 20% fat content - 210   kcal/100g
  • Sour cream of 10% fat content - 115   kcal/100g
  • Sour cream - 210   kcal/100g
  • Dutch cheese - 352   kcal/100g
  • Swiss cheese - 335   kcal/100g
  • Russian cheese - 366   kcal/100g
  • Kostroma cheese - 345   kcal/100g
  • Yaroslavsky cheese - 361   kcal/100g
  • Altai cheese 50% fat content - 356   kcal/100g
  • Soviet cheese - 400   kcal/100g
  • Cheese "steppe" - 362   kcal/100g
  • Uglich cheese - 347   kcal/100g
  • Poshekhonsky cheese - 350   kcal/100g
  • Lambert cheese - 377   kcal/100g
  • Appnzeller cheese with 50% fat content - 400   kcal/100g
  • Chester cheese with 50% fat content - 363   kcal/100g
  • Edamer cheese with 40% fat content - 340   kcal/100g
  • Cheese with mushrooms of 50% fat content - 395   kcal/100g
  • Emmental cheese with 45% fat content - 420   kcal/100g
  • Gouda cheese with 45% fat content - 356   kcal/100g
  • Aiadeus cheese - 364   kcal/100g
  • Dom blanc cheese (semi-hard) - 360   kcal/100g
  • Lo spalmino cheese - 61   kcal/100g
  • Cheese "etorki" (sheep, hard) - 401   kcal/100g
  • White cheese - 100   kcal/100g
  • Fat yellow cheese - 260   kcal/100g
  • Altai cheese - 355   kcal/100g
  • Kaunas cheese - 355   kcal/100g
  • Latvian cheese - 316   kcal/100g
  • Limburger cheese - 327   kcal/100g
  • Lithuanian cheese - 250   kcal/100g
  • Lake cheese - 350   kcal/100g
  • Gruyere cheese - 396   kcal/100g
  • Salt - 0   kcal/100g
  • Onion - 41   kcal/100g
  • Spices dry - 240   kcal/100g
  • Fresh frozen soup greens in a package - 41   kcal/100g
  • Greenery - 41   kcal/100g
  • Tilapia - 103   kcal/100g

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