Tilapia fillet baked with fennel

2 servings

20 minutes

Baked tilapia fillet with fennel is a refined dish of European cuisine that combines the tenderness of fish with the aromatic spice and freshness of citrus notes. Tilapia is known for its mild flavor that perfectly absorbs the subtle aromas of fennel, pink pepper, and lime. Baking in the oven helps retain the juiciness of the fillet, while added spices and herbs create a rich bouquet of flavors. This dish is suitable for both a cozy family dinner and a festive table setting. Serve it with a light vegetable garnish or rice to highlight the harmony of flavors. Inspired by Mediterranean traditions, this recipe showcases simplicity in preparation and sophistication in taste, making tilapia an excellent choice for connoisseurs of refined cuisine.

Energy value per serving

• Calories: 691.7
• Proteins: 126.2g
• Fats: 20.9g
• Carbohydrates: 4.2g

Ingredients

• Tilapia fillet: 6 pc
• Fennel: 1 head
• Pink pepper: to taste
• Sea salt: to taste
• Lime zest: 1 tsp
• Basil leaves: 2 tbsp
• Garlic: 2 clove
• Olive oil: 1 tbsp
• Dijon mustard: 1 tsp

Cooking steps

1. Crush pink pepper with salt in a mortar, add basil, garlic, grated lime zest, oil, and mustard. Grind for a few minutes until smooth.

   Required ingredients:

   • Pink pepper:  to taste
   • Sea salt:  to taste
   • Basil leaves: 2 tablespoons
   • Garlic: 2 cloves
   • Lime zest: 1 teaspoon
   • Olive oil: 1 tablespoon
   • Dijon mustard: 1 teaspoon

2. Brush the fish with the prepared sauce on both sides using a culinary brush.

   Required ingredients:

   • Tilapia fillet: 6 pieces

3. Place the fish on a baking sheet lined with parchment paper. You can grease the paper with butter to prevent the edges of the fillet from sticking.

   Required ingredients:

   • Tilapia fillet: 6 pieces
   • Olive oil: 1 tablespoon

4. Sprinkle the fish with finely chopped fennel and place the baking tray in an oven preheated to 170 degrees for 15 minutes.

   Required ingredients:

   • Fennel: 1 head