Day 21 | Oven-Roasted Tilapia

 
Laura Santtini's 30 Days of Flavour Recipe Collection
Day-12-tasty-chicken-stir-fry-banner

I love this dish. The light tilapia works so well with the tangy tomato topping. You could substitute catfish or any other firm, white fish fillets.

LEVEL      Easy
SERVES   4

INGREDIENTS

FOR THE FISH

1          pound tilapia cut into 4 fillets
2          cups green beans, trimmed
4          teaspoons Taste #5 Umami Bomb
Kosher salt & freshly ground pepper
Squeeze of lemon juice
Handful of thyme (lemon thyme is ideal)
Drizzle of olive oil

FOR THE TOPPING

4          tablespoons extra virgin olive oil
Squeeze lemon juice
Dash Worcestershire sauce
Splash of balsamic vinegar
Handful of mixed herbs such as flat leaf parsley, basil and chives
1          oz arugula
3          garlic cloves, finely chopped
3/4       cup cherry tomatoes, quartered
Kosher salt & freshly ground pepper

METHOD

  1. Preheat over to 350˚F
  2. Cut fish into 4 equal sized filets
  3. Arrange green beans on the bottom of an ovenproof dish
  4. Place fish on top of beans and spread a teaspoon of Umami Bomb paste on each piece of fish. Season lightly with salt and pepper, a squeeze of lemon juice and a few sprigs of fresh thyme
  5. Drizzle with olive oil and bake for 15 minutes or until the fish has cooked through and the beans still have a bit of crunch
  6. Prepare the topping by whisking together the olive oil, lemon juice, Worcestershire sauce and balsamic vinegar. Finely chop all the herbs except for the arugula and add these to the dressing along with the garlic and tomatoes. Season with salt and pepper.
  7. To serve portion the beans on each place and top with a piece of fish
  8. Toss the arugula with the tomato dressing and spoon over each plate
Print Friendly and PDF