Baked Spicy Tilapia with Thyme Garlic Sauce




This recipe is for those guys who never have time to put a dish on the table, myself included. I should have created a blog with dishes under 20 minutes. At least once a week I scramble and think what can I cook in less than 25 minutes. However, I love to cook really nice dishes, too. Those of course take far longer to cook, but are a lot more enjoyable.

The following dish is served without starches, since my wife is cutting down on starchy foods like rice and potatoes. Here we have a tilapia filet which is marinated with a few spices, placed over lightly blanched vegetables & baked for about 12 minutes in the oven at 375 degrees. That’s it. The best part is that the vegetables absorb all the good juices and flavors of the fish.

talapia recipe


Baked Spicy Tilapia with Thyme Garlic Sauce
Prep time
Cook time
Total time
Recipe type: Entree
Serves: 4
  • 4 tilapia filets, cleaned
  • 1 tbsp thyme leaves
  • 4 cloves of garlic, minced
  • ½ tsp dried pepper flakes
  • ½ tsp cayenne pepper
  • salt & pepper
  • 4 tbsp olive oil
  • 4 tbsp butter
  • 4 carrots, peeled & diced
  • 1 broccoli reansed & cut in small florets
  • 1 red bell pepper, cleaned & diced
  1. Marinate tilapia filets with all spices and olive oil, set a site.
  2. Blanch or steam all vegetables for about 2-3 minutes. Vegetables should slightly undercooked. Carrots need a little longer unless you like them crunchy.
  3. Scoop vegetables in the center of a Pyrex dish or any heat resistant oven pan.
  4. Place raw fish on top of the vegetables.
  5. Bake for about 10 minutes and add butter atop the fish.
  6. Bake tilapia for another 2-3 minutes.
  7. Remove from oven. Let rest one more minute and serve immediately.
If you don’t have the time to peel and cook the vegetables simply use a bag of vegetables bought from a supermarket. Birdseye actually sells vegetables that can be cooked in the bag in the microwave oven. Just make sure to under cook the vegetables otherwise they will dry out in the oven.


Baked Spicy Tilapia

Baked Spicy Tilapia
I didn’t really wanted to add this post because the recipe is nothing spectacular. However, due to its simplicity and flavor I decided to add it. Hopefully there are people like me who don’t always have the time to cook, which might be inspired by its simplicity.

Have you been in the same situation, with no time to cook. What did you do?

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  1. It does look very simple and they are often the healthiest meals.