Chilean Tilapia

Nutriscore Rating: 73/100

Elevate your weeknight dinner routine with this vibrant and flavorful Chilean Tilapia recipe! This dish combines tender, marinated tilapia fillets with a medley of colorful vegetables—juicy tomatoes, sweet red bell peppers, and caramelized onions—all simmered in a savory broth and oven-baked to perfection. Infused with zesty lime juice, earthy cumin, and smoked paprika, every bite is bursting with bold South American-inspired flavors. Finished with a fresh cilantro garnish and served over a bed of fluffy white rice, this one-pan recipe is as easy as it is irresistible, making it a perfect choice for busy evenings or casual entertaining. Ready in under an hour, this healthy, gluten-free meal will transport your taste buds straight to the heart of Chilean cuisine!

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

14 items

• 4 fillets Tilapia fillets
• 2 tablespoons Fresh lime juice
• 3 tablespoons Olive oil
• 3 cloves Garlic cloves
• 1 teaspoon Paprika
• 1 teaspoon Ground cumin
• 2 tablespoons Fresh cilantro
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 Red bell pepper
• 1 Yellow onion
• 2 Tomatoes
• 1 cup Chicken or vegetable stock
• 2 cups Cooked white rice

📝 Instructions

14 steps

1. Preheat your oven to 375°F (190°C).

2. Rinse the tilapia fillets under cold water and pat them dry with paper towels.

3. In a small bowl, whisk together the lime juice, 2 tablespoons of olive oil, minced garlic, paprika, cumin, salt, and black pepper to create a marinade.

4. Place the tilapia fillets in a shallow dish and pour the marinade over them. Let them marinate for at least 10 minutes while you prepare the vegetables.

5. Dice the red bell pepper, yellow onion, and tomatoes into small cubes.

6. Heat the remaining 1 tablespoon of olive oil in a large, oven-safe skillet over medium heat.

7. Add the diced red bell pepper and onion to the skillet. Sauté for 5 minutes until softened.

8. Stir in the diced tomatoes and cook for an additional 3 minutes.

9. Pour the chicken or vegetable stock into the skillet and bring it to a simmer.

10. Nestle the marinated tilapia fillets into the vegetable mixture in the skillet.

11. Spoon some of the vegetable mixture over the fillets and transfer the skillet to the preheated oven.

12. Bake for 15-20 minutes, or until the tilapia is opaque and flakes easily with a fork.

13. Remove the skillet from the oven and sprinkle the chopped fresh cilantro over the top for garnish.

14. Serve the Chilean Tilapia over a bed of cooked white rice, spooning the flavorful vegetable sauce over each portion.

Nutrition Facts

1 serving (384.0g)

Calories		336
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	2.3 g	12%
	Polyunsaturated Fat	0.0 g
Cholesterol		50 mg	17%
Sodium		958 mg	42%
Total Carbohydrate		32.3 g	12%
	Dietary Fiber	2.7 g	10%
	Total Sugars	4.6 g
Protein		24.2 g	48%
Vitamin D		0.0 mcg	0%
Calcium		54 mg	4%
Iron		2.3 mg	13%
Potassium		634 mg	13%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 458 cal (33.7%%)

Protein: 388 cal (28.5%%)

Carbs: 514 cal (37.8%%)